VQ at the Firehouse

AO: Firehouse

When: 05/08/2018

QIC: Fudd

PAX (): Dash, Beans, Skynyrd, Mickey, Wham-o, Baker(FNG), Fudd

6 Pax plus an FNG shared in the pain this morning. Weather couldn’t have been better for us to explore the entire layout of the AO, which is exactly what we did with some work along the way.

Warm – O – Rama

Mosey up to Stonehedge, all exercises IC

15 SSH

15 Cotton Pickers

15 Copperhead Squats

15 Hillbillies

15 Windmills

The Thang

Run from Stonehedge to parking lot entrance -10 Merkins

Run to Flag – 20 Lunges

Run to far end of lot – 30 Squats

Run to lower parking lot – 40 Peter Parkers

Run to lower field – 50 LBC’s

It was now time for some Partner Work – everyone paired up for:

Round 1

P1:  10 Burpees, Crab walk from midfield to goalie box, 10 burpees, bear crawl back.

P2: SSH while partner is crab walking, Plank while he is bear crawling back

swap positions and repeat.

Round 2

P1: 10 twisted merkins, run to goalie box, 10 twisted merkins, bear crawl back

P2: Overhead claps for partners run there, plank for the crawl back

rinse and repeat

Reverse Engineer the route we took to get to the field performing exercises at same stops along the way in reverse order.

50 lbc/40 peter parkers/30 squats/20lunges/10merkins…end up at the flag for some Mary with each pax picking his poison.

Wham-O -30 Crab Cakes (lots of moaning and groaning once 20 came and he was still counting)

Dash – 20 Freddy Mercuries

Fudd – 20 Swimmers

Mickey – 20 J-Lo’s

Beans – 20 American Hammers

Wham -0 -20 T Bombs (strategic mistake on Skynyrd’s part for passing his turn back to Wham – O)


Naming of our FNG “Baker”. Oklahoma State cowboy fan who is also an engineer, Baker was an obvious fit.

Prayers for continued growth for our AO and the ability to reach out and recruit more HIM’s to join us.

Appreciate the opportunity to Q today and lead such a great group of men.


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