VVirtual Q

AO: The Gladiator

When: 04/08/2020

QIC: Stroller (@f3_stroller)

PAX (5): Ha-ha, Turbine, Speedo, Scar, Stroller


A steroid injection in my right foot on Monday almost forced the Q to call off his VVirtualQ.  With a plan to avoid all moseying, hopping, or other impact to the bad foot, the Q woke up ready to lead.


1 minute each:

  • Side Straddle Hop (Q did Up Straddle Hop, which is hard to do for a full minute)
  • Imperial Walkers
  • Lunges
  • Arm Circles (30 sec forward/30 sec backwards)

The Thang:

The PAX were instructed that this would be an every minute on the minute (EMOM) beatdown.  PAX would complete the designated exercises and once finished rest until the top of the next minute, when we would start again.  The exercises would be:

  • Merkins
  • Squats
  • BBSUs
  • Dips

We started at 5 reps per exercise per minute for the first 5 minutes.

Have you ever been Qing and could feel the PAX looking around, wondering if this was all you had?

I could feel this happening virtually after 5 minutes.  We were finishing with 15-20 seconds to spare each minute.  Confident the BD was about to crank up, YHC forged ahead with the plan.

After the 5th round of 5s, we began to move up the ladder.  6, 7, 8, 9, up to 15 reps per exercise per minute.  By about round 10, there was no time to rest and after that I couldn’t finish each set within the minute.

Once we got to 15, we repeated that round and then moved in reverse down the ladder, decrementing by 1 rep per exercise minute.  We finished as we started, with 5 rounds of 5 reps each.

We knocked out another minute of SSH and a minute of high plank and then it was time for EMOM Mary:

  • Flutter kicks
  • American Hammers
  • LBCs

Started with 10 reps each (double count the flutters and hammers), which left us plenty of time to rest.  We continued these exercises, incrementing by 2 reps per exercise per minute until we topped out at 20.

Finally, Q called out 1 minute of AMRAP Merkins to close things out


Prayers for hospital workers and those suffering from COVID-19

Prayers for Turbine’s friend starting chemo

Prayers for peace for all struggling with home situations during this time

Naked-Man Moleskin:

If I had the choice between beatdowns and running, I would probably run every time.  But as Devito would tell me, the fact that I don’t want to do beatdowns is why I need to be doing more of them.  In these times it’s even easier to just run or ruck and avoid BDs.  It’s been great to have virtual options, especially here in the Alpha, to keep me committed and make it way more enjoyable than suffering through 45 minutes on my own.  Grateful to see these guys this morning and have the opportunity to lead.

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