Gold Dust VQ

16 PAX came together on a beautiful 57 degree morning ready to put in some work for Gold Dust’s VQ intended to work all parts of the body without killing any one part while also mixing in some cardio.  PAX were able to log between 1.75 and 2.50 miles during the workout.

DISCLAIMER

PRAYER

COP

Warm-up:  TTT x 15; WMH 10 secs. L, R, M; LBAC forward and reverse x 15

THE THANG

4 stations spaced out in different areas of parking lot.

Rotation 1 – Block curls & Overhead Press; Air Squats & Johnny Dramas; Merkins & LBC; SSH & Flutters  x20, x15, x10, x5

Run a hill after completing the rotation of 20, 15, 10, 5 reps with each set of exercises

Rotation 2 – Kettlebell swings & Bent Over Rows; Backpedal up the small hill beside stairs (or lunges) & American Hammers; Dips & V-Ups; Burpees & Freddy Mercury’s   x5, x10, x15, x20

Run a hill after completing the rotation of 5, 10, 15, 20 reps of each set of exercises

Repeat until time is up.

MARY

No time for MARY

CIRCLE OF TRUST

PRAYER

MOLESKIN

Thankful to be a part of a group of men who seek to lead in our homes, work places, and the community.

ANNOUNCEMENTS

Convergence is scheduled for July 11th.