My VQ is Going to Suck, or Else!

My VQ is Going to Suck, or Else!

While preparing for my first Q, (VQ in F3 vernacular). I was initially thinking of ways that I could inflict pain and cause intense suffering take it easy and provide a solid workout to the PAX that so begrudgingly posted. Then I realized that these men are not here for a cup of tea or just to “workout”. They’re here for a F3 boot camp style workout. It’s why they showed up. It’s why they show up at 5:30 am on week days while most people are still dreaming of being fit. These men are here to live that dream! Which takes on another meaning than just working out. So the beat-them-down-in-order-to-build-them-back-up mentality kicked in and I went with it to hopefully fulfill that dream and so it goes…

Is anyone CPR certified and willing to place their mouth on another man’s mouth to breath life into them in the event the need arises? Yes

Is anyone carrying, on their person, a working communication device that is capable of contacting emergency services if the need arises? Yes

Each of you is here of your own free will. No one coerced or otherwise made you come to this place and participate in this activity.

I am neither qualified or capable of diagnosing injuries. Modify as necessary for your individual fitness level.

You cannot sue me, F3 or Nesbit park.

DiCCs delivered

Warm Up

Mosey up to Kensington Elementary Bus parking lot (the long way around) then circle up for stretching

• 15 x SSH IC
• 15 x IW IC
• Jimmy Doogans C, L & R
• 30 Second Plank with left and right calf stretch
• 6” Plank, transition to Downward Dog for 10 count then upward dog for 10 count
• Recover

The Thang:

• Mosey to drainage ditch and pickup lifting rock. To be used later…

• Mosey to corner of soccer field and drop rock.

• Continue mosey around perimeter of soccer field then circle up in corner

• 3 circuits of 3 rounds each, completing one lap around perimeter of soccer field after each round, stay together for round 1 of each circuit and next 2 rounds OYO, PICK UP THE SIX!

• Circuit 1: 5 x burpees IC (6 count), 10 x Backward Lunges IC, 15 X WWII CC, 15 X Derkins Drydocks CC, complete one lap around soccer field and repeat x 2 more OYO, PICK UP THE SIX!

• Circuit 2: 15 x PJ IC, 10 x Lateral Lunges IC, 20 x Curls (with rocks) CC, 15 x Superman CC, 10 x J. Lo IC, complete one lap around perimeter of soccer field and repeat x 2 more OYO, PICK UP THE SIX!

• Circuit 3: 10 x PP IC, 20 x LSS IC, 15 x MT, 20 x FM IC, complete one lap around perimeter of soccer field and repeat x 2 (audible) 1 more OYO, PICK UP THE SIX!

• Return Rocks to their original resting place and Mosey to end line of soccer field.

“Hey Carb Load! What are those cones on the field”? I guess you’ll need to come to my next Q at Commitment to find out. Damascus was asking about partner carries earlier and I was hoping to oblige. Maybe next time D!

• 1 minute left, Weinke cut short so Mosey to COT and pick up the cones as you go.

3.4 miles covered. Many calories burned. A lot of grumbling chatter. Mission Accomplished!

 

30 PAX (Rubbermaid brought the flag and did a trail run and way to push to get ready for your 50k) including myself posted today. Great work fellas and thanks for sticking with me.

I hope all of the PAX got what they came for and left feeling like their time was well spent. I heard a lot of chatter around the rep counts being variable and not easy to remember as well as the fact that I chose to do the work on wet grass rather than a parking lot. Maybe it would have been better on a parking lot, maybe not. Adversity and how you handle it is a good measure of a man. Though there were many complaints, everyone stuck to it and completed the “exercise”. I am thrilled that I finally was able to step up and lead this group of fine Men. Leading leaders is always easy because great leaders are even greater followers.

BB Call Outs

1. We had an FNG today. His name is Greg (Turnbuckle). He came out and stuck with it until the end and really worked hard. I hope you continue to post brother. Everyone knows that you have to start somewhere. Here is where it begins for you. Keep posting and stick with it TB. Just need to show up and the rest takes care of itself. You got this!
2. Goodfella continues to amaze me with his leadership at F3 but mostly with his leadership in his home. The guy brings his 2.0s consistently and they are really stepping up. Those boys, Hawkeye and Flash, will be great leaders one day. Keep posting boys! Thanks for the leadership Goodfella!
3. Twinkle Toes introduced F3 to me back on Memorial Day weekend. If not for you and the invitation I would not be a part of this special group of great men we have. Thanks brother for leading me to this place. I will be forever grateful!

Announcements:

1: Runflat- Need Qs for Commitment for the month of September.

2: Fusebox- Wear your College colors to Commitment next week.

3: Zinfandel- Waxhaw Cleanup today after Commitment. Bring tools!

4: Name FNG- Greg Holencsak (Thanks to Wedding Singer for the post in GroupMe or I never would have spelled that correctly). From NJ, Office Administrator, Yankees (boo, GO SOX!), Giants, Norte Dame & Duke fan. Wore a wrestling shirt to his first Q so the F3 name is…. Turnbuckle.

Flash took us out. Great job little man!