Foundation VQ – Remember when you don’t have a key to the lock, bolt cutters work everytime!

Warm Up:

Thang:

At the rock pile:
- Run down hill, grab a rock and at top on sidewalk do Overhead Tricep Extension x 15 & Lat Raise x 15
- Drop the rock.
- Rinse and repeat until 3 rocks at the top.
- Once the 6 is in, grab a running rock and then quickly trade with a partner and mosey to Transporter’s Office
At the office:
- All grab a spot on the wall and do people chair and 5xoverhead should press with rock. (At this time is where Foundation VQ showed, and did not think through process of how to rotate through properly and leave rocks behind) After few sets quickly drop the plan, leave rocks behind
- venture to next hill down the path.
At the hill
- Bear crawl up, run down around trees and 10 x donkey kicks on wall. Complete 3 sets
- Mosey to bull ring circle down by Football fields.
Bull Rign
- Complete 3 laps around bull ring with set of 10 merkins each time reach the sign
- Mosey to visitor bleachers at football stadium, and go through open gate (disregard bolt cutters in Q’s car) and go through round of bleacher run. At completion of round 1 – perform 3 more rounds with each time getting back to start doing 10 dips and 10 merkins. Mary unitl the 6 is in
Complete 2 rounds of double leg hops up section of bleachers and sprint bottom platform and around.
Mary until the 6 is in.
Jog back to bullring and do 1 lap with merkins and head to Transporter’s office to grab a rock and return to pile. Return all rocks to bottom and back to parking lot for COT.

Moleskin:

Good work by the PAX, and it felt like a VQ for sure. (Note for next time, maybe have Madonna “Like a Virgin” on playlist.)
Tried to cover some new ground around campus.
Good to see Popeye back during the week – He was the man who originally bestowed upon me the name Troylette, so good to have him hear now with my new identity as Foundation
Rockwell – Was a beast on the bleachers and continued to push each round
Loafer – Great work being back on a Monday and pushing through
Posse – Kudos to you for the best zinger of the week in my opinion on the whole Doc cold finger saga – “Gotta be Anna. Elsa said the cold never bothered her anyway.”
As always appreciate the group, and enjoy all the banter/memes that come along with it.

Announcements:

5K or 10K Race on 3/25 “Laps for Lancers” includes Pancake and Sausage breakfast after the race – https://runsignup.com/Race/SC/Lancaster/Lapsfor Lancers
Watchtower – Thurdsays at 5:30 Weddington Middle School
Opportunity to help rebuild wall at Union Presbyterian Church on 3/18 if interested see Doc or Transporter for more details.
Launch of FIA workout this Saturday at Cuthberston @ 7:30, help support new initiative and allow the M’s opportunity to have a good workout and make new connections
F3 Picnic and Family Workout on 4/22, more details to follow shortly will include a BBQ and activities for the 2.0 and whole family. Planning on having a family workout in the morning , followed by BBQ and in the afternoon.
2 Weeks left for weight loss competition – Interesting to see if anyone can either catch and pass Doc or find a way to sabotage him over the final 2 weeks to claim the top prize.

Foundation author