El Chapo’s VQ

 

26 Pax showed up for my VQ…..no added pressure there!!

So maybe the cadence wasn’t perfect and the pax definitely let me know it, but for some reason or another all that mumble chatter went away when the super burpees began(funny how that happens).  But all seriousness, thanks for working hard this morning!

Weather:  62 degrees, beautiful morning for a VQ
DISCLAIMER
PRAYER
COP

1 lap mosey

TTT (IC) X 10

SSS (IC) X 10

LBAC (IC) X 10 forward and reverse

Merkin (IC) X 10

Abe Vigoda (IC) X 10

V-Ups (ONO) X 10

Merkin (IC) X 10

Imperial Walkers (IC) X 20

 

THE THANG

Pax mosey to middle hill in front of school for the starting point.  Begin here doing 10 Diamond Merkins and then each time passing through.  Next go to the top of hill for 10 Super Burpees and decreasing by one each time.  At the very bottom of the hill in front of the school complete 10 Jump Squats each time through.  Rinse and repeat.

Pax then mosey back to track and run half a lap complete 10 lunge pumpers each leg.  Run another half lap and complete 20 squats.   Rinse and repeat.

CIRCLE OF TRUST
PRAYER
ANNOUNCEMENTS
F3 Kingsport August 12.  Recruit heavy!!