7 pax for my East Tennessee VQ. Been in F3 for 3.5 years. I’ve been a Site Q, a GroupMe rabble rouser, but haven’t been a VQ in a long time. A little nervous, but cautiously optimistic. Hoping my weinke holds up. Hope the boys get their money’s worth. No block…? No problem. Here we go!
Disclaimer given with a little F3 Waxhaw lingo involved, prayer circle, let’s roll.
.25 mile warm up lap
Warmup: 25 SSH , Old Man Stretch, Jimmy Dugan, 10 CC Merkins enough
Trees line the entire street down the side of Indian Trail. Run to every other tree 10 squats. 100 or so total.
Run to bottom of the hill for Dock Webb. 1 Dry Dock / 4 Bear Crawls up to 10/40
Paula Abdul’s – 2 Steps Forward, 1 Step Back. In our case, light poles. Run up 2 do 10 Speed Skaters, back 1 10 Monkey Humpers. All the way around past the playground.
Mosey back to back school entrance for Ski School. 1 minute wall sit, then 25 squats, then 25 high humpers (like pulse squats). This x 2.
50 Team Tyson’s and a hot lap. Mike Tyson is Merkin with feet against the wall. Plank position, squat back towards wall, then out to push up position, push up and repeat. Partner one Tyson, partner two hot lap around the median.
Mosey back past playground to ridiculous hill for 7s. Burpees at the bottom and Merkins at the top. Honeysuckle crushed this portion.
Mosey back to start for a Jack Webb to close it out. 2.88 miles
Great group of guys. Thanks for the warm welcome and for the hard work today.