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VQ…rain ray stay away

23 men arrived for Impromtu…the forecasters promised rain but it didn’t rain which was awesome (so I didn’t have to modify).

Warm Up

There was a mention of Driftwood and his warm up runs…maybe a little similar but definitely not the same pace.

SLOW jog behind CMS, past buses to front of CMS

Circles up to do:

20 side straddle hop
20 imperial walkers
Plank, then 6”, back to plank
20 mounts climbers
Calf stretch, flapjack
20 shoulder touches

The Thang

Mosey to picnic tables behind HS
Partner up. One does dips/squats, other runs around circle, 2 runs each. Then one does merkins/step ups, other runs around circle, 2 runs each.  Total of 4 runs around circle for each person.

Then mosey to large parking lot, 4 corners
20 heels to heaven
20 plank jacks
20 American hammers
20 Derkins
2 burpees in middle between exercises, Repeat until the 5 min warning

Head back to COT

Moleskin

Thanks to all for all of the support in helping before and showing up this morning for my VQ.

Announcements

F3 dads on Saturday, 8/15 @ Newtown, 9am

Open Door – 3 meetings, 2 zoom, one live Sun 7:30am at 5 stones

F3 Waxhaw 1 year anniversary celebrated on 9/7 @ Cuthbertson school 0630 hrs.  We will have a choice of 3 exercises:

  1. Mash
  2. Boot camp
  3. 5K race

School is not in session (anymore…late)

Warm Up

On a fine summer morning we went to school…and then it was over.

Chastain and Fuse Box explained what we would be doing until 8:30am, preached the DiCCS format and then we were off…no that was Fuse Box…with no weinke

Thang

We moseyed towards the front of the school trying to keep Fuse Box in sight.  An example of what not to do as a Q.  It also didn’t seem like Chastain knew how to count but again a lesson for us to do it right.

Merkins

Jump Squats

4 corners (split the group/on your own)

  • Dry docks
  • Flutters
  • LBCs

Moseyed to the school bus lot for some work with a partner.  No partner carry exercises allowed now with Covid (phew) so we caught a break.  So while one partner did derkins, the other ran ~40 yards then back to change exercise positions with said partner.

Short mosey to rock area…

Curls

Shoulder press

Tricep press

Used the lamp posts by the shed/field to practice american hammers…only twice and then sprinted/jail break to the COT.

Moleskin

I really appreciate everyone taking the time to help me learn how to Q (after being here only 3 weeks) especially Chastain, Fuse Box and Posse.  Apologize for submitting this 3 days late (from time I could access).

Announcements

n/a.  Chastain took us home with something other than a prayer

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