No fancy name but hopefully a little pain; that was the mantra going into my VQ. 12 Pax braved the heat and humidity of an August morning to get better physically and mentally.
Throughout the week leading up to the big event, I went back and forth thinking, “Would the beatdown be tough enough? Do we need more to fill the time?” About 20 minutes in after YHC was sucking wind, and judging by the groans coming from the other Pax, those questions were answered.
Gave the disclaimer and we did a quick mosey around NOMA before circling up for some warmups in cadence.
- SSH x 20
- Kettle Bell Squats x 20
- Peter Parkers x 20
- Shoulder taps x 20 each shoulder
- Arm circles – 20 forward and 20 backwards
From here we lined up in 2 groups and did an Indian Run from NOMA down to the entrance of the park (Carrollton) and back up heading to the Foundry.
Once we reached the Foundry the Pax split into groups at 5 stations for a Tabata workout of 45 seconds on, with a 10 second break in between stations. We completed AMRAP and did 3 rounds of the following:
- Jump squats
- Carolina dry docks
- Single leg jump lunges
- Pull-ups
- Dips
After completing the 3 rounds we moseyed back to the field in front of NOMA, where there were 4 cones spread about 20 yards apart in a square formation. The Pax formed 4 groups with 3 at each cone. Moving clockwise, each Pax had to bear crawl to the first cone and wait for all Pax to reach their cone. While waiting for the 6, Pax were to assume a squat position.
Once everyone reached the cone, the Pax did 10 burpees. Next cone was a crab walk with the same instructions (hold squat waiting for the six and then 10 burpees). We repeated the same pattern for the remaining 2 cones for a quick 40 burpees after both bear crawls and crab walks.
After a short 20 count break, we regrouped lining up with the first tree and did an all- out sprint (40-50 yds). We repeated this for a total of 4 sprints.
With a solid 6 minutes or so remaining, we circled up for some core exercises called out by different Pax. From memory we did:
Wife pleasers
Hey mary? (Probably butchered the actual name)
Side leg lifts
Dying Cockroach
Reverse cork screw? (See above)
LBC
Crunchy frogs
1-2 other core
Finally we finished in the CoT for the conclusion with the NOR, announcements, intentions and prayer.
With the exception of YHC losing his car key, it was a great first Q, and I appreciate everyone coming out and posting. Also, big thanks to everyone for helping me look afterwards for the missing key, albeit without any success. And lastly, thank you to Thumb War for the ride home.
Enjoyed the opportunity to lead and SYITG!
