Great attendance for my VQ, 14 PAX decided to show up and play with some toys.
Quick disclaimer and welcomed one FNG. Discussed about control and the power to influence or direct certain behaviors, especially our kids behaviors while they are growing up.
We started the warm up with a run around the parking lot, circled up and started with the following in cadence:
20 Moroccan Night Clubs
20 Low Slow squats
10 Windmills
10 Merkins
Then we moseyed down to the boat parking lot for a 4 station/corner setup with two big tires in the middle forming an X in between stations. Quick explanation of “benefits” and we split into four groups and one group went to each corner:
- FirstĀ Corner:
10 Sledgehammer swings (choose between 8, 10 or 12 lbs sledgehammer)
15 big boy sit ups
20 American hammers
- Second Corner:
10 lunges
15 squat jumps
20 monkey humpers
- Third Corner:
10 Sand Bag Toss (choose between 40 or 60 lbs sandbag)
15 shoulder press
20 side straddle hops
- Fourth Corner:
10 diamond merkins
15 regular merkins
20 count battle rope wave
After finishing exercises on each corner we bear crawled to the big tires, flip them 3-4 times (choose between 280 or 350 lbs tires) and then duck walked to the next corner; every time we finished a corner we repeated the bear crawl, tire flip and duck walk to move on to the following one.
Rinsed and repeated 3 times each corner for a speedy workout.
With 40 minutes into the workout we moseyed back to COT and finished strong with slow merkins: 5 diamond merkins, 10 regular merkins and 15 wide arm merkins.
Namearama and welcomed FNG “buckshot”
Announcements:
Ragnar Race
Community Cafe Race in Tega Cay
Fast 5 Race
Joe Davis Memorial Run
Prayers and Requests:
Family, kids, ragnar racers
We wrapped it up with a prayer we do with my kids were we thank God for our family, life, health, love, happiness, work and the necessary resources and provisions we receive every day to keep going on with our lives; we also ask that every kid in the world has access to a decent meal every day.
It was a great way to start a super busy day!!