The 45-Year-Old VQ

Great day for a VQ. 9 of us came out to support, encourage, and build each other up.  Iron sharpening iron.

DISCLAIMER
PRAYER
COP

• Motivators from 9
• Hillbillies x15
• Imperials x15
• Abe Vigodas x10
• WMH slow x10
• SBK slow x5
• Tie Fighters (LBACs in lunge, Right Fwd then Left Bkwd) x10
• Chinooks (aka hallelujahs) x10
• LBCs x25
• Plank, Downward Dog, Upward Facing Dog
• Etch-A-Stretch
• Chuck Norris Merkins (slower, focusing on good form) continuous until pause to determine your #

THE THANG

• Bear Crawl uphill to top of new trail
• Run along trail to stop sign
• Burpees # x1.5
• Frog Jump to tables
• Dips # x2
• Mosey to Parking spaces  9-11)
• @9 Diamond Merkin #
• @10 Wide Merkin #
• @11 (Jake’s VIP parking spot) Normal Merkin #
• Suicides (to 1st light pole and back, 2nd light pole and back, 3rd light pole and back, 4th light pole and back)
• Lt. Dans? (R leg lunge, L leg lunge, squat) with coupon x10 or without coupon # x1
• Underdogs # x2
• Mosey to benches
• Step Ups # each leg (or Jump Ups #)
• Mosey back to coupon
• OHP # x2
• Curls # x2

Until 6…

• Wall Sit (alternate with Forearm Plank as needed)

MARY

• Freddy Mercury x25
• Flutter Kicks # x1
• Heels to Heaven # x1
• Windshield Wipers x10

Audibles:

• Jake: Boxcutters (up then out) x10, reverse (out then up) x10
• Spam: J Los x15?
• Etch-a-sketch: Plank until time < 1 min

CIRCLE OF TRUST
PRAYER
MOLESKIN
Spam and Etch-a-sketch have decided Frogger and Heartbeat are not as sweet after their exercise contributions to the Thang.
ANNOUNCEMENTS
Welcome @Furlough! Great to have you.