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,


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 – 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


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.

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