Redemption at Watchtower

Redemption at Watchtower

After a dangerous run-in with a toilet the previous week, Beltway’s VQ did, in fact, take place. Let’s roll!

Warm-up

• SSH (25)
• Cherry Pickers (15) – hold and walk hands over to right ankle and then left ankle for the stretch
• Merkins (20)
• Peter Parkers (20)

That THANG

Mosey on over the back way to the green benches. Partner up.
1 partner runs the entire loop (yes, around both islands for the Pax that didn’t hear me say it the first time) while the other begins one of 3 exercises. In honor of my daughter’s 40 days at Governor’s School, we will do multiples of 40:
 Side wall step ups (40 each leg). These were supposed to be bench step-overs, but apparently WHS is replacing floors and needed a place to store materials.
 Donkey kicks (80)
 Squats (120)
As others were finishing, Bottlecap led a group in American Hammers.

Mosey to the bridge for impromptu walking lunges. There was quite a bit of chatter behind me. Not sure what about!

Continue on to the Wall of Fame where we did:
 20 of each: step ups, derkins and dips
Bear crawl to the Wall of Fame and back
 10 of each: step ups, derkins and dips
Bear crawl to the Wall of Fame and back
 5 of each: step ups, derkins and dips
Bear crawl…
After crystal clear instructions, we may have heard Moneyball ask about the number of each, attempting to sow seeds of discord among the Pax.
Surprisingly, Bottlecap finished first and led others in wall-sits and heels to heaven while the rest of us completed the final bear crawl.

Mosey over to the track. Locked at every gate, so we found a flat practice field for a game of Catch Me If You Can. A few disgruntled Pax mentioned their disappointment at getting their shoes wet. Partner up with someone of similar speed:
P1 Run backwards down the field /
P2 (3) burpees and then run to tag P1. Switch.
All the way down the field and back two times.

Beltway was exhausted so he asked for a 10, wait, 15 count. Big Tuna kindly obliged.
With about 12 minutes left, we moseyed over to the brick pile for some shoulder (primarily) work:
 Shoulder presses (20)
 Straight lift in front (not sure what this is called) (15)
 Over/Behind head tricep (15)
Repeat.

Mosey back to the parking lot where Moneyball led SSHs. With about 3 minutes to go we did American Hammers and Flutters in cadence. Bottlecap and Moneyball commented on the seal-like sound coming from the Q’s lungs while counting. It’s a good thing we believe in #unoffendaballs!

Moleskin
Gentlemen, thank you for the opportunity to Q. It seemed challenging to Q from the back of the pack, but I made the best of it. Thanks to Posse for his help as Site Q.

Shampoodle, you will be greatly missed. I actually remember my second F3 workout with you and another Pax at Cuthbertson with all the different stations in the parking lot. We pray you and your family will thrive!

Announcements
I didn’t know to record or mentally note—and remember—the announcements. Gypsy did announce an opportunity to participate in some upcoming 5ks.

https://www.thepark5krun.org – Saturday June 30 | $25 | Speed for Need will be there. Need a few more #HIM’s to push Track Commanders | fighting domestic violence

http://runforyourlife.com/race/six-pack-race-series/events/american-4-miler/ – Wednesday, July 4 | $35 | Speed for Need will be there. Need Shovel Flags & tons of F3 presence to run/volunteer | to see the impact of F3/SFN, check the 1st pic on the web page

Thanks to Moneyball for taking us out and reminding us of our call to be an example to our sons and daughters.