Tag: VQ

CONDITIONS

29 degrees, clear skies and windy.

Warm Up

Mosey down to the track, up and down the stairs a few times, then down to the goal line.

• Side Straddle Hop X 25
• Third Grade X 10
• Monkey Humpers X 15
• Butt Kickers X 10
• Fast High Knees X 10
• Y to T x 20
• Side Straddle Hop x 25

The Thang

First exercise is a buddy exercise. Buddy A does the stationary exercise while buddy B does the moving exercise down to the 30 yard line and back. Then buddy B does stationary and buddy A does the moving exercise.

• Round 1 Squats/Bear Crawl
• Round 2 Lunges/Big Boys
• Round 3 Merkins/Broad Jump

Mosey over to the low wall and do the second exercise two times through:

• 1 Minute Inverted Row
• 30 Seconds Rest
• 1 Minute Bench Dips
• 30 Seconds Rest

Then mosey back to the goal line for the last exercise:

• Run to the 10 yard line and back
• Do 1 Burpee
• Run to the 20 yard line and back
• Do 2 Burpees…

Everyone made it to the 70 yard line and some PAX got through to 100. Then we mosied back to the Lightning Rod with an extra stairs run on the way.

6MOM

• Scissor Kicks x 20 in cadence

COT

Each part of this workout was intended to represent one of the three Fs.

The timed portion is a measure of Fitness. Fitness is about being fit for a purpose, suitable for the task we are assigned. It’s not about looking good or even about feeling good. In order to talk about Fitness, we need to know what task we are trying to be fit for. That’s our reason, our Why.

The buddy portion represents Fellowship. It’s a scary world out there, and we’re not going to make it alone. In order to survive, in order to thrive, we have to stick together. We have to work together to get it done, encouraging each other as we go.

The Burpee Ladder is about Faith. We have to believe in something outside of ourselves. This could be God, the Fellowship, the connectedness of the universe- there has to be some Higher Power out there because we can’t be it. We can’t do it on our own. There’s not enough strength in me to run up and down the field doing burpees when it’s freezing cold and dark. That power has to come from somewhere outside of us.

PAX went around the circle and shared about their Why, the task and purpose they want to be fit for, and about their Higher Power, where they get their Faith and their Strength from.

Remember your Why, stay close to your Fellows, and reach out to your Higher Power for help!

With Love,
Samurai

CONDITIONS

35 degrees out. Overcast but not raining!

Warm Up

We did the whole warm up in cadence.

• Side Straddle Hop x 25
• Daisy Pickers X 20
• Slow High Knees X 10
• Fast High Knees X 20
• Forward Small Arm Circles x 15
• Reverse Small Arm Circles x 15
• Side Straddle Hop x 25

The Thang

PAX formed into two columns and ran 1/2 mile in cadence with Q calling cadences. We are going to need some music lessons to improve our singing. Ended our run down at the track.

Beatdown Part A:

• 1 Minute of continuous Merkins
• Big Boys x 10 in cadence (hard count)
• 1 Minute of continuous Merkins
• Squats x 20 in cadence (hard count)
• 1 Minute of continuous merkins

Beatdown Part B:

On the track, on your own. Lunge Walk x 30 (hard count) and then run the rest of the lap back to the starting line. All PAX completed 3 laps and some did more.

PAX formed into two columns and ran in cadence back to the flagpole. Our singing was slightly improved this time around.

6MOM

• Flutter Kicks x 30 in cadence
• 1 Minute Low Plank
• Freddie Mercury x 20 in cadence
• Reverse Freddie Mercury x 20 in cadence

COT

Q shared about personal journey and the power of fellowship to transform lives. Reach out to your brother next to you and offer your help. It could make all the difference!

With Love,
Samurai