8 men (and one dog) showed up this brisk Monday morning to experience YHC's VQ. I tried my best to impress some veteran Pax and start the day off right. Here's how it played out:
Warm-o-rama
SSH X20 IC
IST x10 IC
TS x10 IC
Slow squat x 10 IC
Windmill x 10 IC
The Thang
10 balls, 10 random exercises that only the Q knows. Each Pax takes turns choosing a number 1-10 and all Pax leap frog over the number of balls chosen and then perform the perscribed exercise exercise. No number can be chosen twice. The exercise count increased as we got closer to the 10th ball starting at a 5-count and ending with a 30-count OYO. It went as follows:
- LBCs x5 OYO
- Plank Jacks x10 OYO
- Squat Jumps x10 OYO
- ?Burpees x15 OYO
- Dips x15 OYO
- Lt. Dans (squat into lunge on each leg) x 15 OYO (pretty sure we all did well over 15)
- Merkins x20 OYO
- Monkey Humpers x20 OYO
- Carolina Drydocks x25 OYO
- Decline Merkins x 30 OYO
Mosey around the school to get to the cinderblocks
Grab a block!
- Full curl x10 IC
- Skull Crusher x10 IC
- Bent over row x10 IC
- Overhead press x10 IC
Head over the wall for the People's Chair.
Air Press x10 IC
BALLS TO THE WALL for a 10-count
- At this point, our faithful dog mascot began to cry. The Q's workout was just too much for her to handle. We've all been there.
Return of The Blocks
- Upright row x10 IC
- Chest Press x 20IC
- Stack the Shelf Left-side x10 OYO
- Stack the Shelf Right-Side x10 OYO
- Recover for a 10-count.
- Chest Press x 15 IC
- Upright row x10 IC
Put away the blocks, and walk to the gate for some Australian Pull-ups/Merkin action.
- Australian Pull-ups x10 IC
- Merkins x10 IC
Mosey back to launch.
Mary
LBC x15 IC
WWII Sit ups x15 on my “up”
Box Cutter x10 IC
The W x10 IC
Low Flutter x20 IC
J-Lo x10 IC (thank you Amen)
Plank for 1 minute to close out
Moleskin
Thank you to those Pax who allowed me the opportunity to lead you this morning. It was a pleasure and an honor. Hope to get a few more Qs under my belt and start creating new and exciting ways to deliver beatdowns.
P.S. The dog forgave the Q after the workout once he gave her some head scratches.