For my VQ, I wanted to incorporate our word of the month, Encouragement. Since starting F3 this year, I have been given a great deal of encouragement. Encouragement to come my first time, encouragement to keep coming, encouragement to keep going during the workouts, and encouragement to improve some areas of fitness that I needed to improve. My biggest area of opportunity is and probably will always been running, so I wanted to incorporate some running into our workout. I knew that one of the biggest issues with VQ workouts is running out of time, so I wanted to be sure we used all of our 45 minutes together. I decided to come up with an exercise for each letter of ENCOURAGEMENT and running between each exercise.

We first took a quick mosey down the road to get warmed up with SSH, Imperial Walkers, Windmills, Moroccan Nightclubs, and a few others. We then took a mosey with a few moving stretches down to the location of the Weinkes. There are 13 letters in the word ENCOURAGEMENT, so we did 13 different exercises.

• E- burpees
• N- squats
• C- big boy sit-ups
• O- dips
• U- calf raises
• R- bear crawls
• A- worst merkin ever
• G- squat jumps
• E- merkins
• M- mountain climbers
• E- Carolina dry-docks
• N- imperial walkers
• T- LBC’s

We followed this up with some mary before heading back to COT.