The VI-IB

The VI-IB

QIC: 1040EZ

Date: 11/20/2017

PAX: Van Gogh, Sour Mash, Geppetto, Spicoli, TPS, 1040EZ

YHC graciously signed up to Q this workout but adversity started stacking up as the date approached. First, the M scheduled a doctor appointment for 7:30 – no wait, 7:15!?! Then, YHC got hit with a cold over the weekend. YHC strongly considered a substi-Q SOS but things started looking up a bit on Sunday afternoon. Just to be safe, YHC set up a WIB-like beatdown in case I couldn’t hang with the rest of the Pax.

Warmup (all IC)

SSH x 20 / Abe Vigoda x 15 / Arm Circles Forward x 15 / Arm Circles Backward x 15/ IST x 20 / Merkins x 15

The VI-IB

Station #1 – Shelter (all OYO)

15 left leg step ups / 15 right leg step ups / 15 irkins

Station #2 – Blocks (all OYO)

15 Curls / 15 Bent-Over Rows / 15 Skull Crushers

Station #3 – Middle of the back stretch on the track

15 Merkins / 15 Squats / 15 LBCs

Increase all exercises by 5 reps at each cycle. 3 full cycles completed, so 60 reps total for each exercise.

Mary (administered by Van Gogh, all IC)

20 LBCs / 20 American Hammers / 10 Merkins / 15 In & Outs / 25 Flutter Kicks / 10 Merkins / 15 Juanitas / 15 Penguin Crunch

Awesome group this morning! Van Gogh and Geppetto put in some pre-workout Seal training at 4:45! Are you kidding me?  Conversely, Spicoli arrived on Spicoli time. The Pax were given the option to go ahead if they preferred a faster pace on the circuit but we all opted to stay together. Big thanks to Van Gogh for covering Mary. YHC felt a little bad for the Pax upon leaving and even more so when seeing what he put them through. #TheBenjamin was more than covered. Q-fail though on the mileage report- YHC left his watch at home.

Thanks for the keys Spam! Always an honor…