I originally signed up for my VQ at the end of the month, but work travel was going to leave me needing a Substi-Q for that date. I couldn’t bail on my first time, so when Whiz was looking for some else to step in, I knew the time was right.
Given it was Global Running Day, I had curated a running themed play list, we hit play and we were off. After a short capri lap to buy time for a PAX who will remain nameless we moseyed to the back parking lot for some SSH, Weed Pickers, Imperial Walkers, and WMH.
After the Warm-o-Rama we Mosey backed to the bottom of the hill for a few “hill repeats”.
The Thang 1:
R1: 10 merkins at the bottom of the hill, Bernie Sanders past the light post, 10 merkins at the top, jog back to the bottom.
R2: 10 Squats at the bottom, Bernie to the top, 10 squats, jog back
R3: 10 Big Boys at the bottom, Bernie to the top, 10 Big Boysb jog back
After all PAX were finished it was time for a good old fashioned Indian Run (It is Global Running Day after all). Next stop was the Track for a little “track work”.
The Thang 2: At the Track
Lap 1 – Variation of No Mercy Mile
100m – Walking lunges
100m – Bear Crawl
100m – Sprint
100m – Burpee Broad Jumps
Based on the moans and groans from the rest of the PAX, it was at this moment I knew my VQ was going well.
Lap 2 –
10 LBCs at the first corner sprint the straight away
10 Merkins at corner 2 sprint to corner 3
10 Squats at corner 3, sprint to corner 4
10 Reverse Lunges (Alpha), sprint back to the start
As we were running short on time, we moseyed back to the flag and finished with a few rounds of Mary.
Speed for Need event at Halcyon on July 4th. Need to HC and sign up by 6/9. Check Slack or reach out to Dumpster for more info.
Prayers for Whiz good health and more answers.
It was a pleasure to lead these men this morning. I’m glad to have the VQ notch in my belt and look forward to the next one!