VQ – Cumulative 7 of Diamonds AO: Gladiator When: 08/23/2022 QIC: Macbeth PAX (18): Bo Knows, Cheneral, defcon2, DREAMER, Fire Drill, Hitchcock, Macbeth, Mater, Moonshine, Motorboat, Scratch-Off, Snowbird, Spandex, Speedo, Tebow, vertigo, The Big Short, Brownie, Preamble:VQ Focused on the 6. Made most of the announcements but maybe forgot about not suing, so we’ll see how that turns out. Warm-O-Rama:Warm-o-rama – short mosey to Cheese Grater followed by… – Side Straddle Hop – Moroccan night clubs – Weed pickers – Michael Phelps – Hillbillies – World’s Greatest Stretch The Thang:Warm-o-rama – short mosey followed by… – Jumping Jacks (or whatever these are called) – Moroccan night clubs – Weed pickers – Michael Phelps – Windmills – Hillbillies – World’s Greatest Stretch The Thang – Based on the 7 of Diamonds – 4 stations where you do one set at each station moving between stations in different ways. There will be 7 rounds, adding exercises each round. Round 1 – 7 Burpees, Air Chair for the 6, with a mosey between stations Round 2 – Add 14 Flutter Kicks (4 count), Low Plank for the 6, and backwards mosey between stations Round 3 – Add 21 Merkins, high plank for the 6 and Bear Crawl Between Stations Round 4 – Add 28 Squats, Air Chair for the 6 and lunge between stations * We only got to round 4 but we would have continued with the following if there had been time. Round 5 – Add 21 Dry Docks, High plank for the 6 and Crab Walk between stations Round 6 – Add 14 Gas Pumpers, low plank for the 6 and Bunny Hop between Stations Round 7 – Add 7 more burpees, air chair for the 6 and mosey between stations COT:The focus was on supporting the 6 AND on the 6 being willing to push the leader. It’s a core feature of F3 and it truly is what makes our AO’s great. Convergence was announced – Ask Speedo for more info Vertigo asked for prayer for his mother-in-law and a possible cancer diagnosis, and his son who just broke his foot. We prayed, had coffeeteria, and got out of there.