Introduction

Pusher offered a co-Q opportunity Sunday evening and YHC gladly took the challenge. I was equally excited and nervous for my first VQ/Co-Q. I had a couple ideas written down in case I had to come up with a workout on short notice so I felt like I was somewhat prepared. I wanted to incorporate a routine with basic exercises that I hoped would push the PAX . Here’s how it went down:

Warm Up

WMH x 10 (IC)

SSH x 25 (IC)

Flying Sun Gods x 10 each leg

Merkin (Slow) – (IC)

The Thang

Part 1: Moseyed to the playground parking lot where I had place 3 cones in a triangle shape. Begin at first station – merkins x 10, sprint to next cone – squats x 10, bear crawl to next cone – LBC x 10, sprint back to beginning cone. That was round 1. For Round 2 increase reps to 15, round 3 to 20 reps, and round 4 to 25 reps. PAX did this OYO until 4 rounds were completed and then picked up the 6.

Part 2: Mosey toward playground where PAX held the people’s chair while we took turns running to playground to do 5 pullups.

Part 3: Held plank of fire while each PAX did 5 burpees.

Part 4: Passed the torch to Pusher…

Ascending curb crawl from 1 to 13 merkins so i think that’s 96 total [n*(n+1)]/2 🙂

Quick round of lunge walk, then bunny hop.

Duck walk to the grass circle

Mary

Flutters x 50(IC)

Freddy Mercury x 30 (IC)

WWI sit-ups x 20 single count.

Finished with duck jousting.

COT:

Buffay spoke about the F3 trip to the coast last week. 10 F3 men drove down in a u haul with supplies to help those affected by the hurricane. And in our local community, F3 Churham raised some funds to help one of it’s own who suffered flood damage to their apartment in Chapel Hill.

Adopt a widow move is this Friday. See the evite on slack for those that can help.

YHC took us out.

NMS:

I was honored to VQ/Co-Q. We have a great group of men in Hillsborough. Thanks for this opportunity and look forward to Q’ing in the future.