THE SCENE: Beautiful Spring morning in the mid 50’s.
F3 WELCOME & DISCLAIMER
No FNGs, but some HIMs from other AOs came out for the VQ. I made sure everyone was aware that I’m not a professional, given the fact that I’ve never Qed before.
WARM-O-RAMA:
- 25 Side straddle hop IC
- 10 Cherry pickers IC
- Bat Wings
- 20 baby arm circles forward IC
- 20 baby arm circles backwards IC
- 20 seal claps IC
- 20 overhead claps IC
- 10 Tempo squats IC
- High knees to the end of parking lot
- Butt kicks back
- 50% jog to the end of the parking lot
- 75% jog back
THA-THANG:
- Bataan Death March (Indian Run where last guy does 2 burpees before running to front) from AO to coupon pile behind Maintenance Depot building
Wall of Shame
- Ascending Testicles OYO
- Princess Tea Party(PinkiesOut!)
- 1st time – 10 Pattycake Merkins/30s back to back wall sits – OYO
- 2nd time – 20 Pattycake Merkins/60s back to back wall sits – OYO
- 10 Wonderbra IC
- 15 Chicken Peckers IC
- 10 Donkey Kicks OYO
Four Corner Escalator
- Mosey to Sophomore Hill & explain exercises (all single count)
- Corner 1 – 10 squats
- El Capitan Lunge to Corner 2
- Corner 2 – 10 squats, 20 hello dollys
- Duck and/or Crab Walk to Corner 3
- Corner 3 – 10 squats, 20 hellos dollys, 30 iron mikes
- Crawl Bear to Corner 4
- Corner 4 – 10 squats, 20 hello dollys, 30 iron mikes, 40 side straddle hops
- Sprint back to Corner 4
Mosey back to AO
MARY:
Circle Burp (high knees and each HIM calls out “Down” in ring of fire fashion for a total of 13 burpees)
15 Pickle Pounders OYO (it’s probably illegal to do these in cadence)
15 Pickle Pointers OYO
COUNT-OFF & NAME-O-RAMA
13 HIMs
Guano, Abacus (not Pusher), Peek-a-boo, Unibrau, Erector, Commission, Belding, Chaco, Spotter, 5K, Uncle Rico, Rocket, Booster
CIRCLE OF TRUST/BOM:
We all face a lot of shame, humiliation, feelings of embarassment, and inadequacy. It’s usually in those moments that we face defeating thoughts and thus act out in negative or destructive ways. Challenging thought: When do you feel shame most? Encouragement: remember in those moments to recognize your shame, but then but in the context of God’s grace, truth, and surround yourselves with community.
MOLESKIN:
No prayer requests
ANNOUNCEMENTS:
Thanks for all those who supported me on my VQ. I hope you enjoyed the beatdown and the new or unfamiliar exercises that were thrown in. I will be Q-ing again on Friday, May 3rd at JUCO if you want some more of that action!