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Long road to VQ

January 6, 2022

After several delays, it finally happened. That’s right, my VQ actually occurred.

A little backstory:

I’ve known Chastain for many year; our boys are best friends with each other. He first invited me out to F3 in December, 2020. However, my very first workout was at Cowbell on April 21, 2021. I guess you could say that I “thought about it” for 4 months!

THEN LIFE HAPPENED…….

Fell off a ladder on May 17th, 2021 and broke my left elbow.

Had surgery on May 21, 2021.

A few months of sitting on my ass and eating crap and wouldn’t you know it, I had put on about 15 pounds!!

Came back and joined the MASH guys for several weeks.

I finally felt ready to do a full workout in the late summer/early fall, but I was conspicuously quiet when site Qs would call for volunteers to Q.

Scheduled to Q at Asylum on October 4th, had to cancel (sorry Flanders!!). Chastain stepped up for was my Sub-sti-Q.

Scheduled to Q at Aspen on November 11th, had to cancel (sorry Swimmers!!). Chastain AGAIN stepped up for me.

I asked Chastain to Sub-sti-Q those times because TOOOO much going on in my life during those months. I love F3, but sometimes you need to take a step back to focus on PRESSING family issues. My son was going through some VERY SERIOUS depression that completely threw our family into a tailspin. He’s better now, knock on wood, but we’re not 100% out of the woods (yet). Some of you know more details about this; I’ll leave it there. 

Fast forward to December 2021, and I tell Swimmer (Again!!) that I would Q Aspen on January 6th. NO backing out now!!

WARM UP:

Mosey to the side of the parking lot.

Why is there a garbage truck over there that’s about to back up and run us over? OH, THE IRONY!!

SSH X 10

Low Slow Squat X 10

Low Slow Merkin X 10

LBC X 10

The Thang:

Mosey to front of school and partner up.

First Thang:

Partner 1 runs from benches in front of school to the yield sign in front of flag pole and then back to benches.

Partner 2 goes through AMRAP consisting of:

Inclined Merkin

Step Ups

Derkins

Dips

Swaperoo when running partner return to benches.

Rinse and Repeat until both partner have done all 4 exercises at benches.

Mosey to the Track

Second Thang:

Now for something completely new!!!

I wanted to try something new. I found an Android app that randomly picks among two values.

Value number one would be number of reps to perform.

Value number two would be the I chose exercise to be performed.

Sorry Gerber, but this app isn’t available for crApple!!

See the screenshots below:

See the orange “Play” button that I circled in red below?

That button will generate a random number (7 in this screenshot) and a random exercise (Squats).

Another example, 9 Bomb Jacks.

Individually now, run around the track and then hit the button to see what exercise you’ll do!!

You could get 1 LBC or 10 Burpees. Who knows?!?!? It’s a TOTAL crap shoot.

Continue this little Russian Roulette AMRAP style!

Next up, waited until everyone was at the start/finish line. Now one person hits the button and we all do the exercise as a group without running around the track. I was thinking / hoping?? that this would lead to some conflict among the PAX when someone hit the button and got a result that called for high reps of a strenuous exercise. Happily, everyone took it in stride!

Mosey back to bus lot for cool down and strentches:

On your back, knees together, tilt knees alternating L to R.

Superman

Dollys

Back Scratcher

Moleskin:

Thanks to everyone who was able to make it out to my VQ.

Having had my first Q, there are some adjustments (tweaks?) that will be made next go-around.

Peace Out, Brothers!