VQ @ Clyent Dinner

VQ @ Clyent Dinner

Drive By “ME”  was the new chef in town cooking up a dinner for 14 PAX with two FNG’s Dinger and Suds. 16 in total.    Welcome Dinger and Suds!  It was great to do my first VQ

Warm Up in Cadence

• Run to the front of middle school and back
• Side Straddle Hop – 20
• Squats – 20
• Calf Stretch x 15 seconds, flapjack
• Imperial Walkers – 20

The Thang

A good combination of Rock Pile workouts with some ABS.    1.6 miles of running.  Starting with a Mosey to a shaded rock pile on hole number 7

Rock Pile by 7

• 20 Biceps Each – Low, Mid, Full

Mosey to

Push Ups /Air Press Latter @Rudy’s Shed

• 1 push up  / 5 Air Press
• 2 push up /10 Air Presses
• 3 push up / 15 Air Presses
• 4 push up / 20 Air Presses
• 5 push up / 25 Air Presses

Mosey to

 Bus Central Counted by different PAX

• 20 LBC
• 20 Flutters
• 10 Big Boys
• 20 American Jack Hammers
• 30 second 6 inches

Mosey to

Rock Pile by Rudy’s Shed

• 20 Triceps
• 20 Over the head presses
• 20 Biceps Each – Low. Mid, Full

Mosey to

Patio

• 2 sets of Dips – 20
• 2 sets of Steps – 20

Mosey to

Rock Pile by 7

• 20 Biceps – Low, Mid, Full
• 20 Presses
• 20 Triceps

Mosey to the path back to COT

Each Light Pole

• Squats – 20
• Imperial Walkers – 20

One final run to the front of the middle school and back

• Finished up with some LBC, Windmills

The Moleskine 

It was a great workout, it was also great to get my first Q done.  I learned counting is not easy.  Thank you for the advise on counting FuseBox and Lou

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