It’s been a long time coming, but finally stepped into the ring at Laces In and handled my VQ. 14 other PAX joined in the gloom for a little of everything, including an FNG.
Disclaimer
With one fresh face in the crowd, we went over the disclaimer, the Five Core Principles of F3 and the Credo. There was absolutely no mumblechatter during this disclaimer and the message was clear and concise.
Warm Up
We moseyed over to the band practice lot for 15 Low Slow Squats IC and 15 Cherry Pickers IC. Then began to mosey back to the student parking lot, but mixed in some Toy Soldiers, High Knees and Butt Kickers. Once in the student lot, CoP for 21 SSH IC and 10 Merkins IC.
The Thang
Utilizing the very large student parking lot, we did a modified 4-corners. The modification was to return to the center for 5 burpees between each corner. The 4 corners consisted of:
- Jump Squats & Fredie Mercury
- Derkins & Flutter Kicks
- Alternating Side Squats & Mtn Climbers
- Diamonds & Hello Dollys
We began with 20 reps, and increased the rep count by 10 each time around (round 2 was 30 reps of each exercise and round 3 was 40 reps).
After 2.5 laps, we circled up for one last set of burpees and moseyed across the parking lot to the hill. Since coming off a nagging injury, I have noticed “plateaus” during workouts even more. I reminded the PAX that when we’re faced with difficulty or plateaus in life, whether it’s our health, our relationships with our M and/or our 2.0s, or even at work, that’s when we should focus more and “push harder.” Here at the at the end of the workout, push yourself to sprint up the hill and get better.
After 3 trips up the hill, we moseyed back to CoT (merlot may or may not have been splashed by yours truly) for Name-o-rama, welcomed Battle Bot, announcements, prayers & praises.
Thanks for the VQ support, gentlemen.