Not listed on the site: Brody, Watson, Chubs
24 strong came out to The Mighty Oak for my VQ, here is their story…
Warm-up
Short mosey with some butt kickers and high knees
20 X SSH
10 X IST
10 X Carrot Pullers
10 X Windmill
10 Burpees OYO
The Thing
10 X Pull ups
20 X Jump Squats
Repeato
Repeato
Partner up…as a team take turns running the blacktop and complete the following:
100 X CDD’s
200 X Hand Release Merkins (uhhh…make that 150 with an audible)
300 X IBC’s
Teams mosey the track as all groups finish
Time for leg work…
12 X Monkey Humpers
Run black top 50%
20 X High knee jumps (jump up and touch knees to hands)
Quadraphillia black top
10 X Monkey Humpers
Run black top 75%
15 X High knee jumps
Quadraphillia black top
8 X Monkey Humpers
Run black top full sprint
10 X High knee jumps
Quadraphillia black top
People’s Chair with 15 X Air Press to wrap up
Mary
10 X Heels to Heaven (thanks to my original EH Tater!)
6 X Bam Bam’s from you know who (thanks for my last EH to get me back into F3!)
10 X Low Flutter
Recover, Recover
Moleskin
– What a fantastic experience for my VQ! If you haven’t done it…do it! The last Q school from Ramrod and DonHo was great, highly recommend going to one if you need a little more confidence to take the lead.
– Major T-claps for the Davidson crew who came down from TPR to show support (Tater, Duvall, Mind Freak, Ball Bearing, Ditka). Didn’t realize that I actually missed Mind Freak’s mumble chatter from last year’s BRR.
– Special thanks to Swing State for a) helping me with the Twitter updates and b) crushing it as my partner in Dora. Gave me some room to breathe.
– Heard a nice cheer at the end, which was either for me wrapping up my VQ or thankful for finishing a tough workout. Maybe both!
– Please keep Ditka’s sponsored child from Afghanistan in your prayers, as well as Ditka’s family as they care for her. She went through one major surgery and had another major surgery this morning.
Fescue