Cadenceless VQ

Cadenceless VQ

After some serious recruiting and some peer pressure (Wild Turkey and Tolkien), YHC ultimately gave in and decided to enter the world of the Q.  So, YHC spent a few days trying to figure out what to do.  Saturday’s have been hit or miss regarding pain level.  As most of you know YHC is not averse and quite frankly loves tough workouts so I decided to put something together that would cause a lot of heavy breathing but also teamwork.  After all teamwork makes the dream work.  Social media lit up with marketing efforts mostly led my Tolkien and Wild Turkey which caused yours truly to create a specific F3 twitter account @f3fahvra (FYI), so my colleagues or other business associated people wouldn’t be offended by the large man swinging a light saber talking about losing his virginity.  Finally, since my name Fahvra, was derived from Brett Favre, since I’m a Vikings fan, I thought it was appropriate to incorporate some Vikings #’s into the workout.  15 PAX showed up for YHC’s VQ…

The Thang

• No FNG’s but disclaimer was given and off we went
• Mosey to the fountain next to the parking garage.  TCLAPS from Tolkien for not running in the grass
• 2nd disclaimer given regarding YHC’s expectations; give maximum effort and executive exercises all the way through.  Stopping short is not acceptable
• Warmup @ fountain: Vikings are 3-0 therefore… 30 dips, 30 step ups, 30 derkins, 30 squats, plank when done wait for the 6.
• Mosey to the parking garage
• 1st Quarter (Q1):  2 up 1 down – Spring up 2 levels of the parking garage, recover down 1 level.  Once recovered fallen soldier exercises: 5 burpees (Teddy Bridgewater #5) and 28 Peter Parkers (Adrian Peterson #28), repeat. To. The. Top.
• Stairs to the dungeon (bottom)
• Q2: Partner up.  Partner 1 runs to yellow parking columns while Partner 2 exercises.  Teams must complete 300 merkins, 300 LBC’s, 300 squats.
• Once all exercises are complete, teams join forces to finish remaining exercises together.
• Q3: 2 up 1 down timed.  40 seconds to complete 2 levels up.  Recover down 1.  For those who couldn’t make 40 seconds, 1 PAX needed to make 35 seconds.
• Recover down stairs and mosey back to AO
• Q4: 2 minutes of Mary.  30 seconds of side plank w/ L arm high, 30 w/ R arm high, 30 regular, 30 seconds of mountain climbers
• COT and YHC with the prayer
• Game Over.  We Win.

Moleskin

• Thanks to everyone who came out to support YHC’s VQ.
• Plenty of smack was given to YHC’s cadence calls prior to the Q today.  So much so that I had nightmares (not really, wait, yes really, wait, no) about it. So, YHC managed to create a workout with zero, yes ZERO cadence.  #winning
• Zero cadence was first recognized by Tiger Rag #veryobservant during Q1.
• Great effort by all during Q2.  Market Time, McDreamy, MicCheck, Fallout, Pop, Cheese Curd and Wild Turkey did an awesome job pushing through each exercise.  Mario, Thin Mint and Tolkien were really hustling and were the first to finish and partner up with other teams.
• TCLAPS for all who busted their tails this morning during Q3.  Sprinting isn’t easy nevertheless sprinting uphill and it isn’t for everyone but great effort.  Everyone made all the timed sprints which means YHC’s next Q the time gets lowered.
• Tiger Rag and Haggis seemed to relish in the sprints.  Way to push fellas.
• Frehley’s stepped up big time and made it under 35 for several sprints.
• Heard several calling for Mary during Q1-Q3 so YHC obliged with a condensed Q4 Mary.  Found a killer 15 minute Mary session for YHC’s next Q.  #beready
• Teamwork makes the dream work.

Announcements

• Friday(10/7)/Saturday (10/8) Ragnar.  For those of you who aren’t running there are convergences around or feel free to stop by the race, have some beers, hang out, 20 minute workouts every few hours to promote F3 among other runners.
• Friday 10/7 Brave is converging @ Centurion
• Saturday 10/8 Stonehenge IS ON.  Mighty Mite birthday Q #dirty30.