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Pre-turkey Pinch-hit VQ
PAX: Callahan, Mile High, Dutch, Bourbon, Woodstock, Footloose, Meatloaf, Fraction, Lonzo, Mercy, Lyman (QIC)
11 PAX gathered near the island in the corner of the parking lot. Rain held off, temp approx. 40 degrees. Warmed up with 20 SSH and 20 Windmills in cadence.
Mission of F3
Core PrinciplesThe Thang:
A simple Ladder with music-fueled up-button.Round 1:
5 Burpees
Lap around parking lotRound 2:
5 Burpees
15 Merkins
Lap around parking lotRound 3:
5 Burpees
5 Merkins
20 Lunges 2:1
Lap around parking lotRound 4:
5 Burpees
5 Merkins
20 Lunges 2:1
40 LBCs
Lap around parking lotRound 5:
5 Burpees
5 Merkins
20 Lunges 2:1
40 LBCs
40 Squats
Lap around parking lotContinue by coming down the ladder with Round 4, 3, etc.
The wild card “up buttons” were the 90s hip-hop classics “Rump Shaker” and “Here Come the Hotstepper.” If either of these songs came up in the random (I swear it was random!) mix, all PAX would stop ladder exercises and alternate 20 Monkey Humpers and 20 Imperial Walkers for the duration of the song, then return to ladder exercises. “Rump Shaker” came up approx. 15 minutes into the Ladder, prompting accusations from the PAX that Q was “mix rigging.” Q staunchly denied the accusations but admitted to prior knowledge, in looking ahead in the random mix to ensure PAX would have the privilege of shaking their rumps on this lovely morning. Hotstepper came up (randomly) in the mix just in time to wrap up the beatdown, prompting mumblechatter regarding monkey humping in time to the music and relating that to Mercy’s upcoming anniversary getaway.
COT
NOR
Announcements- Thanksgiving events
Prayer for health over the holiday and thanks for the Black Swamp SLT for their leadership.It was an honor to fill in for Geppetto this morning. T-claps to all the HIM who reached out to see if I needed anything in preparing for my VQ, and to Callahan for offering constructive criticism. Was an honor to lead these men this morning!
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