Mailman Delivers VQ at Centurion

Mailman Delivers VQ at Centurion

POSTED BY MERMAID ON BEHALF OF MAILMAN

Cars kept on rolling into the lot as the start time approached. Big morning for our Q, Mailman. He told YHC he dreamed that he had slept through the workout and totally missed his VQ. Probably not the first time a VQ’er had that dream. Alas, he was present and ready, having practiced cadence count with his wife, who gave him the seal of approval, or at least did not make fun of him. Proper disclaimer given to the PAX and off we went.

Thang

Warm up mosey: Left on Little, Left on Walsh, Left into campus thoroughfare on south side of Tartarus (parking deck). Continue to level 1. Circle Up.

COP 

• Side Straddle Hops x 15 IC
• Windmill x 15 IC
• Imperial Walker x 15 IC
• Plank Jacks x 15 IC
• Mountain Climber x 15 IC

Tartarus Repeats

• Up the parking deck with alternating exercises at the turn and alternating ways of going up
  • Start with 10X Merkins and Run Backwards to the first turn
  • 10X Monkey Humpers then Bear Crawl to next turn
  • 10X Burpees Run Backwards to the next turn
  • 10X Jump Squats and Lunge Walk to the next turn
  • 10X WWII Situps and Run Backwards to the next turn then run to far stair well (Stairwell 1)
  • Descend Stairwell 1 to ground level
  • Mary to regroup
  • Wall Sit with air presses
• Lap around the football field
• Round 2: Swap Crawl Bear for Bear Crawl

Mary to regroup. Another round of People’s Chair (Wall Sit). Exit Tartarus.

Plank-o-rama: Elbows/RLH/LLH/Right Arm Out/Swap Left/High Plank/Low Plank/Alt Leg Raise x 12 IC

Serpentine Tartarus Run

AYG up Stairwell 1 to Level 4. Over to Stairwell 2 and down to ground. Over to Stairwell 3 up to Level 4. AYG over to Stairwell 1 and descend to ground level.

Mosey back to launch lot.

6 Minutes of Mary Heels to Heaven x 15 IC/High Flutter x 15 IC/LBC x 15 IC/Freddie Mercury x 20 IC/One Legged Dolly x 15 IC each leg

COT

Moleskin

Mailman was asked for Moleskin info, but did not respond in time for this post. Your moleskin is provided by Mermaid.

A few weeks back, YHC put Mailman on the spot when Margo was asking for people to Q at Centurion. It went something like this:

Mermaid: “Mailman, you Q yet?”

Mailman: “No, not yet.”

Mermaid: “Dude, you are ready, time to step up.”

Mailman: “What day do you need me?”

Simple as that. Mailman got pushed, ever so slightly, and stepped up to lead. This is part of what we do and, in essence, is the F3 Credo: Leave no man behind, but leave no man where you found him.

Mailman is now a workout Q. A participant leader in F3.

He spent some time reading through the 1st workout docs from F3nation.com, practiced his cadence count, put together a plan, and did a dry run of his plan. He was prepared and it clearly showed in all facets. So, well done Mailman, T-Claps for stepping up and leading. YHC looks forward to your next Q.

This is what we do and we need to be diligent in continuing to do it. Look around you and encourage those newer guys to lead, whether it be a workout or a service project.

#Kotters to Rapper’s Delight. Home now from serving the USA. T-claps for your service. See you next week. Make sure you bring Drago and tell him to leave his headphones at home.

#Kotters to Madame, Mighty Might, and Commish. Great to have you guys join us at Centurion today. No mistaking MT’s truck pulling into the launch lot.

Fault starts noted for Chelms and Runstopper. They both worked hard. Solid effort men.

Hops was pumped about his Sages winning the state championship. Rightfully so.

Clover was dressed for some cold weather. Color-coordinated as well. Several others went by previous night’s forecast and appeared overdressed for the low 50s we had this morning. Twice as warm as the past few days.

Brilleaux was in strong form as usual. Pushing on the pace.

Margo brought and then subsequently forgot the shovel flag. YHC grabbed it. Maybe a subtle way of saying, “I have been the keeper of the shovel flag for long enough, your turn?” I’ll hang on to it and cart it to and fro. May be the last one in all of A51. Hops, we have any others?

Well done today men. Thanks for coming out and supporting the Mailman VQ.

YHC took us out.

Announcements

SOB Christmas party tonight.

A51 Christmas party tomorrow night at Seaboard in Matthews.

Be careful with the driving if you are attending.

Need some Q’s at Centurion. Want to step and lead? Just let myself or Margo know: f3mermaid@yahoo.com or ptharbin@gmail.com