VQ Redux

VQ Redux

Well I was supposed to have my VQ back a few months ago but it was unfortunately placed on hold due to the virus.  So my VQ opportunity finally arose for Homecoming and, what do you know, I show up late for my own party.  In my defense, the start time did change from 7 to 6:30 but still not a good excuse (my bad!) Fortunately I was able to catch up to the group and they generously let my start the Q.  There were 7 to start with 2 showing up at the old time of 7.  Hopefully the DICCS were provided prior to my arrival.

Warm-up

None.  By the time I got to the group they were finishing up their 40 triceps dips.

The Thang

We all took a mosey around elementary school to the middle school drop off circle where we started the day with some stacking exercise with a lap around the traffic circle between each set.  Bottlecap thoughtfully ran back to the parking lot to check for any latecomers and found SCUBA.

Side straddle x 10
American hammers x 10 – 2=1
Low slow squat x 10
Flutters x 10 – 2=1
Side lunges x 10 – 2=1
Heels to heaven x 10
Merkins x 10
Boat/Canoe x 10
Donkey kick x 10
Mike Tyson x 10

Next we took a mosey around the corner to the rock pile where we found a nice lifting rock and socially distanced ourselves with a partner for some work. The non-lifting partner would run to end of the lot and squeeze out 10 Freddie Mercuries.

Triceps extension x 100
Curl x 100
OHP x 100
Bent over row x 100

Lastly, we took a mosey back around to the elementary school basketball court where we finished the day with a set of suicides, first running forward, the returning with a backwards run.

First suicide – jump squats x 5 each stop
Second suicide – Carolina dry docks x 5 each stop
Third suicide – Burpees x 5 each stop
Fourth suicide – no exercise just full on sprint

Moleskin

First Q definitely gave me a greater appreciation for the amount of effort it takes to organize one.  It was a hot and humid morning but everyone hung in there and worked hard.  Bottlecap felt eager to race everyone and found out that Shotgun Wedding is faster than he looks.  Thanks to the PAX for not giving me too much grief for showing up late.

Announcements

Blood Drive July 23rd, need more people to sign up.  Sign-up at American Red Cross website.

Raffle for $1,500 Furniture Gift Certificate Ongoing.  Centerfold has tickets for sale. All proceeds goes to our goal of raising $10,000 for local charities.

100 Pax Challenge – Looking for 100 Pax to donate $100 or WHATEVER YOU CAN.  Venmo to @f3waxhaw.  See Posse for details.

Q-school/Site School coming up.  See Posse for details.

Keep Goodfella and Centerfold in your prayers.