Spike VQ!

  • When:10/21/2019
  • QIC: Spike


Spike VQ!

The PAX: Goodfella, Gerber, Deadwood, Legal Zoom, Boitano, Legalized, Ole MacDonald (R), Sprinkles, Dasher, Hollywood, Dana, Rubbermaid (R), Posse, Mad Dog, Rudy, Snooki, Smithers, Foundation, Chastain, Big Ten, Trojan, Fuse Box, Chain Saw (R), Bottle Cap, Run Flat, Rockwell, Shake N Bake, Spike

A combined total of 28 strong Pax showed up for Ignition and Flash.  This was Spike’s VQ at Flash and he crushed it!  Here’s what went down:

WARM UP

  • SSH x 10
  • Imperial Walker x 16
  • Potato Picker x 10
  • Merkin x 10
  • Mountain Climber x 10

THE THANG

  • Run down to the end of sidewalk.  Stop at each light pole for 5 Merkins
  • Partner up and get a lifting rock (1 rock per group)
    • Curls – Partner 1 Curl / Partner 2 run to the crosswalk do 3 Burpees then flap jack – 120 combined
    • Tricep Press – Partner 1 Tricep Press / Partner 2 run to the crosswalk do 3 Burpees then flap jack – 120 combined
    • Shoulder Press – Partner 1 Shoulder Press / Partner 2 run to the crosswalk – 3 Burpees then flap jack – 120 combined
  • Mosey to the benches – 30 Dips then run to doors for 20 1 Legged Jump Squats (not sure what to call those!)  Repeat for 3 rounds
  • Mosey to the large parking lot for suicides.  10 LBCs at each line and 1 Merkin on the return.
  • Mosey back to start.

A big THANK YOU to Spike for stepping up to lead!  He certainly had the “Q juice” flowing this morning!  It was an awesome effort by all!

ANNOUNCEMENTS

  • Q School and Site Q School scheduled for the 1st Saturday in November.  Chick-Fil-A in Blakeney.  If interested RSVP via the Sign Up Genius.
  • Volunteers needed for Christ Closet tonight (Monday, 10/21). Start around 6:30 pm.  2.0 friendly.
  • Sunday, 11/3 – F3 Waxhaw is committed to work Church on the Streets.  6:15 – 8:00 am.  See Bottle Cap for sign up.

Thanks Bottle Cap for taking us out.

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