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

• 11 Take It Or Leave It

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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.