As the third VQ of the month with previous stellar debuts, the QIC had a high bar. Having come to F3 a few months prior as more or less a runner (which sounds better than couch potato), he knew he had to play to his strengths, which meant no bear crawls / plank / crab walks. As Yanni says, “if you can”t do it, don”t Q it.” What that meant for the 21 PAX in attendance was a game of cards featuring the burpee run.
Warm Up
1. Side-shuffle hop x 20
2. Arm circles x 21 (Don”t ask me why 21)
3. Reverse arm circle x 10
The Thang
Head over to the jungle gym for underhand pull-ups x 8-6-4. Space was tight, but we managed to fit everyone.
Grab bricks from the side of the school, which always begs the question – What are those bricks being used for? Were they sent specifically for F3 by some higher power? We”ll never know. Brick run with arms in a curled position up to the BC park (about 1/3 of a mile).
Next exercise was Deck of Death. The QIC had planted a deck of cards with all 2s, 3s, and 4s removed (no need to waste time with those). The various suits and exercises as follows:
1. Spade – Various Merkins (diamond, merkin, hand clap, plank jack)
2. Club – WWIIs
3. Heart – Burpee Run (Sprint 50 yards, do 5 burpees, sprint back)
4. Diamond – Squat jump
5. Jokers – Exercise and reps of choice
After one time around the circle, the QIC realized he might have a rebellion if any more hearts were pulled. Also, Mary and name-o-rama with the naming of three FNGs was calling. The PAX grabbed their bricks for the journey back to the parking lot.
Mary
1. LBC x 20
COT
Thanks for letting the QIC get through his VQ. It was a fantastic way to start the week and I”m looking forward to doing the same at The Wall at some point. I appreciate how supportive this group is of each other in fitness and life in general. I”m totally fired up about the power of F3 and the community we”re building in the true south of the southern part of heaven.
Chatham 2nd F this Wednesday, May 17 at 8pm at Town Hall
Welcome to the three FNGs – Fieri, Germ, and John-Boy!