The theme of my VQ was a selection of exercises that kept me busy when my ankle needs to not run. Focus on strength endurance and mobility. PAX brought kettlebells and plates in the 30-50# range. Tater fearlessly grabbed the 50.

In place Warmup:
Slow Squat x10
Windmill IC x10
Plank Toe Taps IC x10
Hold wide stance squat and do:
LBAC IC x10
Reverse that x10
Seal Claps x10

Traveling warmup: travel to each light in the parking lot and do x10 Carolina Dry Docks OYO. Methods of travel were high knees, buttkickers, karaoke, backwards run. For the last two, sprint to the light and then mosey back to start, skipping the drydocks.

The Thang #1: I had a focus on learning kettlebell movements when I couldn’t run. I chose four (one with modification) that did not require special instruction. We did all these with one hand, traveling between each, before switching hands.
Strict Overhead Press x5, straight into push press x5 (bend knees and get your legs involved)
Keep the weight overhead and walk halfway to next street light.
High Lawnmower (focus on upper shoulder) x5
Rack the weight up near your shoulder, but not on top. Should be using your shoulder to keep the weight up, walk to next light.
Lawnmower x5
Suitcase carry halfway to next light.
Cross body deadlift, focus on pulling the shoulder back and down.
Repeat with opposite hand.
Repeat back to start.

Then overhead carry and rack carry, alternating hands, to the designated Mary spot by the school entrance.

The Thang #2: Shoulders burned out, or at least YHC’s were, wanted to keep the heart rate going prior to Mary. Mosey to corner of school with the hill for a descending ladder. SSHx10 at top of hill, bear crawl down the hill, lunges x10 each side, backward run up the hill. Reduce by 2’s each time. We only made it 3 rounds before heading to entrance of the school for People’s Chair 10 count.

Mary: I’ve enjoyed the core benefits of kettlebell movements, and thought PAX would enjoy some core specific ones. There were plenty of grunts, and since no one was cursing my name, I assume that they did.
Kettlebell (or plate) pullover IC x10: While standing, grab your kettle bell (bell up) or plate, keeping your elbows at 90 degrees, raise over your head until your hands are behind your ears, then bring it back to front.
Weighted American Hammer IC x10. I started to say 20, but that was too brutal for YHC and ended with 10.
Standing again, Halos IC x10 each side. Weight travels around the head (move the weight not the head) and back to center, each side.
Flutterkicks IC x25

COT & Announcements:

King LL has a prayer time with BB at King’s Park every Friday at 7am.

It’s been way too long from me starting F3 to when I finally did this VQ thing. Y’all don’t know what F3 has done for me, got me working out regularly, paying attention to my body, helped me change my attitudes about where and how to put effort into all I do (family, friends, work, life, etc). This has kept me going through injury and made me challenge assumptions about what I can achieve. Pretty amazing, ya’ll.