VQ brings the heat

VQ brings the heat

14 PAX made the wise decision to post on a muggy May morning at Area 51 for Picasso’s VQ.  Don’t think anyone left disappointed.  SF was planted in the soil at McKee Rd Elementary and YHC gave the disclaimer with a few new faces in tow for our weekly Saturday edition of Charlotte South’s “Original”, “Granddaddy” (you get the picture) work-out.

YHC had the first half and so we headed out for a warm-up lap around the soccer fields, mixing in some Karaoke, Backwards runs, and Forward runs before circling up for the COP:

• SSH x 20 IC
• IW x 20 IC
• Low, slow squats x 20 IC
• MC x 20 IC
• Peter Parker x 20 IC
• Parker Peter x 20 IC

With the joints warmed up and everyone ready to roll, we headed over to the side near the lower parking lot and lined up on one end for a Suicide Ladder:

• R1 – Run to 1st tree, 10 CDD, Run back, Run to 2nd tree, 20 CDD, Run back, Run to 3rd tree, 30 CDD, Run back
• R2 – Same runs, substitute 10/20/30 Prisoner Squats for the CDD
• R3 – Substitute 10/20/40 LBCs for Prisoner Squats
• Worked in some planks between each round as the Six finished up

Mosey over to the playground at front of school for a little circuit work.  With Salt Lick in attendance, had to make sure we worked a few pull-ups in during our 60 minutes.

• 3 stations – 10 Pull-ups, 20 Dips, 20 Lunges (10 each leg)
• Rinse & repeat x 2

Hand the baton off to Picasso for his VQ as he took the reins for the 2nd half.  He had promised a smoker in a series of e-mails with YHC and Cold Cuts (not able to attend due to 2.0 ball game at 8 a.m.) and he did not disappoint.  Led the PAX back down to the soccer fields and had us count off into 3 groups.  Each PAX would stay with his group the remainder of the work-out.

Started us off with Bear Crawl Indian Run relay race.  Each team lined up at end of soccer field in a line with each PAX member in Plank.  PAX at back of line bear crawled to front and completed 5 merkins.  When completed, next PAX went.  Continued this until each team made it to light pole at midfield.  It was sucktastic.

After that fun, Picasso announced that it was time for the Bruce Jenner/Dan O’Brien Decathlon Challenge.  Each team completes 10 reps of posted exercise at light pole at midfield and then runs out and back to designated light pole across the field.  Stay together as a team.

• Event 1 – Burpees
• Event 2 – Jump Squats
• Event 3 – Russian Twists
• Event 4 – Turkish Get-ups
• Event 5 – Merkins
• Event 6 – LBCs
• Event 7 – Monkey Humpers
• Event 8 – Carolina Drydocks
• Event 9 – Freddie Mercuries
• Event 10 – Flutters

Everyone seemed to enjoy the team aspect, so Picasso led PAX across the lower parking lot to lower field at back right corner of the AO.  Staying with your team, one PAX member ran loop up the hill and around while other PAX completed called exercise.  PAX running loop stopped for 5 wide-arm merkins, 5 diamond merkins, & 5 regular merkins before returning to launch point.

Exercises completed while PAX running:

• Flutters
• LBCs
• Squats

Head back to launch point.  1 minute left, so PAX were instructed to jog to other end of teacher parking lot and then AYG back.

COT

Moleskin:

• T-claps to Picasso on his VQ.  Came with a good gameplan and managed to smoke the PAX.
• Suicide Ladder set up to hit the upper body, the legs, and the abs.  Hopefully, no one left disappointed.  Usual suspects Joker, Ocho Cinco, and Lobster Roll were out front with Turkey Leg, Pop Tart, and Salt Lick pushing the pace as well.  Salt Lick didn’t seem to skip a beat as he works his way back after dealing with bad back/discs for a while.
• Bear Crawl Indian Run relay was painful. It seemed to take forever to cover the approximately 50 yards.
• Welcome to Pine Tar on his initial post at Area 51 AO and his 2nd post overall.  Hope to see you back out there regularly.  It was muggy out there.
• Strong effort put forth by Squid and Slapshot throughout the work-out.  Slapshot received compliment from Ocho on his trimmed down physique, in case anyone did not notice.
• Area 51 Saturday morning stalwarts Huggie Bear, O’Tannenabum, and Floor Slapper rounded out the crew and continue to get stronger every week.

Announcements:

• 1st Saturday of each month, Joker is leading work-out, visit with kids at Alexander Youth Network.  Takes place in the afternoon and continues to evolve as we determine what the kids respond to best.  Some type of physical activities involved, whether it is boot camp style work-out or games outside.  Contact Joker, Shawn.Heath@duke-energy.com, for more information or if interested in helping out.
• Blue Ridge Relay is scheduled for Sept 11th and 12th.  F3 has 50+ teams in the 160 team field.  Spots still available as some PAX have had to drop out due to injuries, etc.  Contact Turkey Leg, scott_mastbrook@yahoo.com, if interested in joining a team or getting on the waiting list.
• Area 51 event similar to the Metro’s Goat to be held in early August.  Look for pre-blast with more details to follow.  Event will hit many of the Area 51 AOs on the Hwy 51 corridor.
• “Death March” CSAUP event to be held 5/29.  Held on the 2.8 mile Booty Loop in Metro area.  See F3 website and/or Area 51 weekly e-mail for additional information.