AO: Lightning Rod
QIC:
Bob Evans – VQ
PAX:
Danish, Kiwi, Lumbergh, Walkman, Free Lunch, Samurai, Bob Evans
Conditions:
70 and clear, little humid, excellent
Warm Up:
Imperial Walkers 10X
Mosey to the field by tennis courts
The Thang:
2X around the field
Storm Kickers in-cadence knee raises and extension (kick) each leg
Mosey 50 yards
Happy Jacks – imperial walkers for 5 count, then 2 squats, repeat 5X
Mosey 50 yards
Peter Parkers – plank with knees to elbows
Mosey 50 yards
Jack Webbs – 1 merkin to 4 air presses, 10X
Mosey 50 yards
Pure Burn – hold fence, on tippy-toes, squat 3/4 to 1/2 – 10x, 1/2 to bottom – 10x
Mosey 50 yards
Parker Peters – Plank, knee to opposite elbow
Mosey 50 yards
Sleeping Hillbillies – on your side, side crunch knee to elbow, 10x, flapjack
Mosey 50 yards
Absolution – 8 count exercise, plank, jump forward, backward (1, 2), down onto arms (3, 4), hop wide then narrow (5, 6), then up onto hands (7, 8). 10x
Mosey 50 yards
Mike Tyson – plank with feet against curb, squat in plank position, and back to full plank position, 10X
Mosey 50 yards
Between each tree perform, lunge walks, duck walks, run – 2X
Back to starting position on the field – repeat
Mosey back to Lightning Rod – for time
COT:
Announcements, mumble chatter, and close with Prayer of thankfulness.
We found a tennis ball on the field and it made the round with us. Passing back and forth, nailing each other with it for score to be tallied at the end. I think Free Lunch got the highest score by nailing the Q the most. The tennis ball became our mascot and was supportive of our efforts cheering us on as we wept with sweat. By the end of the VQ we were keeping the mascot in play and making the most of it. We even hit the playground for some action on the rings reminiscing of the Olympics.
F3 Portland 