Lunge Walk- Modify As Needed



Lunge Walk- Modify As Needed

22 PAX showed up to Watchtower for BreadBowl’s VQ.  The question was how much running or rolling can a Bread Bowl do in 45 minutes and was his actual F3 name Red Bull?   This VQ was a special since Bread Bowl is 11 years old and has wanted to Q for the past month.  In life, a true leader is someone who can turn around and see others following.  Follow if you dare!

LET’s MOSEY:

COP

  • Mosey  to the front of the school
  • Potato Pickers x 15
  • Merkins X 10
  • Imperial Walker X 15

The Thang

  • Bump Curls
    • Choose a lifting Rock
    • 60 curls and run to the first speed bump
      • Note: The Q seemed awful fast out of the gate
    • 40 curls and run to the second speed bump
    • 20 curls and run to the third speed bump
    • 10 curls and run to the fourth speed bump
    • 5 curls- Finish with Heals to Heaven waiting for the slow pokes
  • Mosey to the Bridge
    • Lunge Walk across the bridge
    • Plenty of commentary on Form from Fraq
  • Mosey to the Football Field
    • Bear crawl across the field and run back
    • Partner up and Partner Pull 50 yards by each person
  • Mosey to the flag poles
    • 50 dips on your own
  • Mosey to the bricks
    • 50 tricep extensions
    • Lung Walk the gravel road
  • Mosey to the blue hand rails
    • Partner Supines to 50 while one person runs to the school
  • Mosey to the side of the school
    • Protractor
    • Jack Web till time runs out

COT

I  thought the work out was going to be hard for the guys. I mainly surprised them with my running but I said get ready for a rude awakening. I think everybody was surprised how fast I did my curls.  I like hearing the banter about Zinfandel thinking I would be kind to my fellow Clydesdale. Thank you for the opportunity to run Q for a great group of men as an 11 year old .Welcome Tony Passavanti- Wedding Singer and Don Hayes- Chicken Little to the Pax.

Announcements

  • 3rd F Opportunity every Sunday at 5 Stones Church from 7:00 to 8:00 AM.    Just come, learn and discuss.
  • Service Opportunity Sunday to move Lynn Marie Longo who is battling stage 4 breast cancer.

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