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My VQ In The Rain and Cold at Commitment

WARM-UP

  • Mosey to the Nesbitt Park Circle
  • Rocking night clubs
  • 20 Side Straddle Hops
  • 20 Imperial Walkers

 THE THANG

  • Mosey and do 5 squats at every tree on way up Nesbitt Park to rock pile
  • Everyone grabs a lifting rock & mosey to Kensington School Front Entrance Overhang for, as a group:
    • 30 curls
    • 30 overhead triceps
    • 30 overhead press
    • 30 chest press
  • Followed by partner exercise: P1 exercising under cover/ P2 running out and back.
    160 cumulative reps 4 exercises:

    • 40 LBC
    • 40 Heels to Heaven
    • 40 Lunges
    • 40 Merkins.
  • Round 2: As a group with switching rocks counterclockwise:
    • 30 curls
    • 30 overhead triceps
    • 30 overhead press
    • 30 chest press
  • Round 2: partner exercise: P1 exercising under cover/ P2 running out and back.
    160 cumulative reps 4 exercises:

    • 40 LBC
    • 40 Heels to Heaven
    • 40 Lunges
    • 40 Merkins.
  • Mosey from Kensington School down Bridgewick Rd left of MillBridge Pkwy to Bridge and under bridge each Pax takes a cap and as a group 40 incline pushups.
  • Mosey to Gazebo across from Millbridge Clubhouse for Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.
  • Mosey to MB Airnasium for “Starfish”/4 Corners

Burpees in the center, exercises in each corner:

  • (25) H2H / 5 Burpees
  • (25) Jump Squats / 5 Burpees
  • (25) Dry Docks / 5 Burpees
  • (25) Speed Skaters / 5 Burpees
  • Then Finished with 5 Burpees

Used the “Cube of Pain”. Each Pax rolled for exercise:

  •  15 Tuck Jumps
  •  20 Tricep Dips
  •  20 Burpees
  •  15 Jump Squats
  •  30 Freddie Mercury
  •  30 Russian Twists
  •   20 Merkins
  •   30 Mountain Climbers

 Mosey back on Millbridge Trail to Nesbitt Park to COT

MOLESKIN

 Huge thanks to Good Fella & J Woww for mentoring me this week to design, facilitate, and execute VQ. Also, grateful for all the other PAX for coming out today to support VQ on a Saturday in the rain and 36 degrees, as we know the more PAX the merrier the workout and fellowship pushing one another. Final thanks to Popeye for voluntelling me to VQ today, as definitely needed the push out of my comfort zone and look forward to VQ Pursuit in March with guidance of Wolverine.

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