6>5

 

At first it appeared YHC would set a new record for the smallest VQ, as Bogey and I watched the clock approach 5:30.  Then along came the Triple Threat –  Jingle Vader and two wheeling Hawgcycle.  We waited a few extra minutes by the virtual flag for the rest of the PAX that were surely stuck behind a long slow train, however rules are rules and off we went.  Let the VQ debut begin.

We moseyed off in the traditional direction for our warm-up.

SSH x 40, IW x 20, Arm Circles Small Front and Back x 20 , Arm Circles Big Front and Back x 10, Merkins x 20, Plank Jacks x 40

To the rocks we go…

The Pax was encouraged to select a reasonable rock as we would be lifting them over our heads. Hawg decided not to heed YHC’s advice and appeared to get his usual bolder from the big boy pile. Big Rock award goes to Hawg.

Rock Squats x 20 , Rock Curls x 20, Overhead Rock Press x 20

Mosey to a newly formed soccer field

RND 1 Squat -Curl- Press one continuous motion x 25 reps then run across field for 25 Peter Parkers and return

RND 2 Squat-Curl-Press x 20 sprint across field for 20 Peter Parkers sprint back

RND 3 Squat Curl-Press x 15 sprint across field for 15 Peter Parkers sprint back.

Mosey with rocks over for  three rounds of AMRAP pullups

We broke into two groups.

Rnd 1 Grp 1 Pullups AMRAP Grp 2 – Russian Twists – rotate

Rnd 2 Grp 1 Pullups AMRAP Grp 2 – Merkins – rotate

Rnd 3 Grp 1 Pullups AMARAP Grp 2 – LBC rotate

Enough with the rocks – deposit rocks

Maybe a first for Rock City we had a little Hallelujah run to get ready for some leg-o-rama.

Circle up for some low impact leg work – 20 squats x 10 sets with a short breather between.

Mosey back toward the start and stop for some Mary

Flutter Kicks x 20, Hello Dolly x 20, LBC x 20, Russian Twists x 20

Mosey back to virtual flag

Count down, Name O Rama (6>5) #StreakContinues, Shoutouts, and prayer requests – Bogey’s cousin.

We were thankful for Dr. King who made us a stronger nation and ended with the Serenity Prayer

We certainly had a more mature group than the Birdcage as the average age was 45+. #BeatThat

VQ – done.