One word vocabulary – REPEATO!

  • When:11/14/15
  • QIC: Sony
  • The PAX: Goon, High Tide, Mall Cop, Marge, Moon River, Nuke, Pele, Sony (Q, WB), Triple 7 (respect)

One word vocabulary – REPEATO!

Posted on behalf of Sony.

A crowd of 9 men showed up for a frigid beatdown to see what YHC’s VQ would look like. Shovel flag was planted, disclaimer was given, and the ground was still covered in frost. Not getting any warmer so off we go:

The Thang
Warm up lap around the small track with some High Knees, Butt Kickers, Karaoke, before circling up.
30x SSH
10x Low Slow Merkin (LSM)
25x Imperial Walker
10x LSM
20x Low Slow Squat
10x LSM
20x Mountain Climbers

Mosey over to the playground for the first set of circuits
10x Pullups / Supines
20x Monkey Humpers
15x Carolina Dry Docks


Mosey over to the concessions stand
10x Step ups/per leg
20x Dips
10x Derkins


10x Lunge/per leg
20x Dips
10x Incline Merkins


Mosey over to the practice field and partner up for some centuries
Partner 1 does the exercise, partner 2 runs the practice field (70 yard field), flapjack until the combined reps are completed
100 Merkins
200 Squats
300 LBCs

Then a visit from everyone’s favorite cousin, Mr. Jack Webb!
Went up to 7’s before YHC realized that the frozen tundra was a bit… cold on the knees, and ran the count back down.

Then a little mosey over to the wall for the People’s Chair.
25x Air presses…. with what was left after Mr. Webb


By special request, BTTW for a 10 count….


Mosey back to the lot for some Mary
25x Flutter
25x LBC
15x Dolly
25x Freddie Mercury
20x Russian Twist

Count, Name-o-rama, BOM, and we’re out!

Moderate does not mean easy, and YHC found a new level of respect for the QIC of the workout after his VQ here. Good work by everyone, and many thanks for coming out to the VQ, first of what will probably be many, in whatever region YHC happens to be in that week.

Joe Davis Run 1/9/2016 – Sign Up
F3 Area 51 Winter Gear in the shop this week, go get you some!
Christmas Party, find the details in the weekly email
Next Saturday, 11/21 Ascent will converge at Olympus – Elizabeth Lane Elementary.

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High Tide
8 years ago

Nice work, Sony. Great, VQ.
Even left me with a little “comfortable” soreness on Sunday from the merkins & squats.

8 years ago

Thanks for the chance to lead Pele! I look forward to doing it again.

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