VQ Muscle BBQ

VQ Muscle BBQ

Workout Date:

01/15/2020

QIC:

Spork

PAX:

Franklin, Brown Bag (Respect), Texas Ranger, Crankbait, VitaminD, Skidmark, O’Douls, Boxcar, Backdraft, Rubber, Beefsteak, Humpback, Buffett, Spork (QIC)

The Thang:

AO: Bomb Squad

Conditions:  61 Degrees, couldn’t ask for better weather!

Arrived approx 4:55 to set up cones in the big parking lot for the 4 corners main event.  Just dropped the 2nd cone when 4 Pax emerge out of the dark in stride getting their pre-run on.  A little mumble chatter from Franklin and Texas Ranger about it being YHC’s VQ, a couple of fist bumps as they pass and back to the set up.  Arrived at the flag, to be greeted by Backdraft who was also trying to get in some pre-workout stretching.  Shortly after, the pre-run crew and other Pax started filing in.

One min warning

Disclaimer given

COP:
25 SSH IC, 25 TTT IC, 25 IW IC, 25 LBAC (Forward) IC, 25 LBAC (Reverse) IC, 25 Windmills IC

Mosey to bleachers

Warm Up:
20 Step Ups (OYO
20 Dips (OYO)
10 Burpees (OYO)

Mosey to Coupon Pile- pick up 1 Coupon/Pax
Mosey to Corner #1 w/coupon for main event

Main Event:
Corner#1
– Curls x 25 IC (4 Count=50 reps)
-> Jog to Corner #2, put coupon on ground
-> Jog back to corner #1
Mountain Climbers x 25 (OYO)
-> Jog back to corner #2, pick up coupon

Corner#2
– Overhead Press x 25 IC (4 Count=50 reps)
-> Jog to Corner #3, put coupon on ground
-> Jog back to corner #2
Merkins x 25 (OYO)
-> Jog back to corner #3, pick up coupon

Corner#3
– Tricep Extensions x 25 IC (4 Count=50 reps)
-> Jog to Corner #4, put coupon on ground
-> Jog back to corner #3
Plank Jacks x 25 (OYO)
-> Jog back to corner #4, pick up coupon

Corner#4
– Squats x 25 IC (4 Count=50 reps)
-> Jog to Corner #1, put coupon on ground
-> Jog back to corner #4
Carolina Dry Docks x 25 (OYO)
-> Jog back to corner #1, pick up coupon

Round #2 – All corners repeated same format except reps reduced to 20.

-> At conclusion of round #2, decided to add Bench Press x 25 (4 Count=50 reps) plus one short lap around parking lot.

Mosey back to Coupon Pile to return Coupons
Mosey back to the flag.

Several rounds of Mary to finish- Pax Choice/Max 20 (American Hammers, Hello Dolly, Plank’s, LBC’s, FM’s)

Time!

COT:
Count-O-Rama: 14

Name-O-Rama

Announcements:  3rd F- Intentional Parenting (Tuesday evenings @ WWP clubhouse 6:30 p.m.)  3rd F- Every Man A Warrior (Thursday mornings @ the Village 5:15 a.m.)

Prayer requests: Prayer for mission trip to Costa Rica (Carolina Forest Community Church) with the hope that lives will be impacted and souls will be saved!!

BOM by YHC

Honor to Lead!!

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