A baker\u2019s dozen (tip of the cap to The Singing Cowboy for the Twitter knowledge drop) assembled for a good ole\u2019 fashioned VQ in the crisp Fall gloom. Expectations were managed at best, but the Pax stuck with it and reminded yours truly to take it a step at a time. Big thanks to a previous Q by Manscape that served as the inspiration for the morning pain.<\/p>\n
The Pax assembled on the basketball court to start, then to three pain stations in the parking lot, along with a short run for good measure.\u00a0 The Q was designed to use all that the GBF clubhouse site has to offer.<\/p>\n
W-o-R:<\/p>\n
On the basketball court, lanterns on the far end to ill-gloom-inate.<\/p>\n
SSH, Windmill, IST, Michael Phelps, Moroccan Night Club all x 15, all IC<\/p>\n
Then the twist, inspired by copious NBA playoff bubble watching, the dynamic W-o-R \u2026<\/p>\n
Partner exercise, full court suicides x 8 while partner does squats (first 4) and lunges (second 4)<\/p>\n
The Thang:<\/p>\n
On to the pain stations\u2026after completing the first 3 exercises in all three stations, the Pax did a single lap around the Old Pfafftown median to get a bit of hill work in, airbag dubbed, OPMs.\u00a0 E.g. Station 1, 2, 3 -> OPM, Station 1, 2, 3 -> OPM and so on\u2026<\/p>\n
Station 1 : Bells, all x 20 OYO, one arm exercises were 10L\/10R<\/strong><\/p>\n Bent Over Rows, Overhead Press, Skull Crushers, Goblet Squats, Elf on the Shelf, Kettle Bell Swings, Pullovers, Curls, Upright Rows<\/p>\n Station 2: Core and Merkin-mania, all x 20 OYO<\/strong><\/p>\n Plank Jacks, Merkins, Mountain Climbers, Mike Tysons, Hand Release Merkins, Peter Parkers, Wide Merkins, Carolina Dry Docks, Nolan Ryans<\/p>\n Station 3 Ab-o-rama, all x 30, just mutton crunch was 15L\/15R<\/strong><\/p>\n Box Cutters, Low Flutter, Mutton Crunch, Freddy Mercs, LBCs, Penguin Crunches, American Hammer, WWII Sit-Ups, Low Dolly, Heels to Heaven<\/p>\n Mary was built in today and we ran out of time.<\/p>\n Announcements: BnW will be at GBP next week (IF)<\/p>\n Prayer requests went out for those of us coping with illness of friends and loved ones, and caring for aging parents at home (The Singing Cowboy).\u00a0 We asked for strength and perseverance adjusting our the new normal.<\/p>\n It was a great workout and experience, thank you all!<\/p>\n