Van Gogh wanted to make sure he got me into Qing before Drip had me lead IS on the 23rd. Today I got to VQ at Alcatraz and lead 12 pax and two amazing kids, sometime a third one will show up out of thin air.
Started off with our Mission Statement and the Five Core Principles, I will get better at this guys. Found out the majority of guys dont like starting warm up exercises without the word “incadence.” It made a lot of guys not know that we started.
After our warmup we took a 0.5mile run to find some blocks before we could start our UvsU. We did a tabata fueled workout started with 40s workout and 20s recovery until we completed 8 exercises, then ran a 0.5 miles. Did another 8 exercises but did 45s workout, and 15s recovery, then ran 0.5 miles. Finish out two more rounds of 50s working out and 10s recovery.
The 8 exercices we took on were 96 block curls, 112 Merkins, 70 WW2s, 54 block squats, 48 burpees, 64 walking planks (I don’t remember F3 name for those), 152 bent-over block rows, and 80 V-ups. Those are my numbers, the majority of guys did a lot more, especially those who did not do a double down. We got a total of 2 miles of running in.
The 2.0 did not like my Qing, so the started to throw rocks out me. I think their dads set them up to do that.
A big shoutout to those pax who came out today to support my VQ. @dr.toot, @Suede, @theJerk, @Crash, @Subfloor, @Android, @Rustbucket, @Zima, @Ziggystartdust, @Greenspan,@Van.gogh, @literbox, @bambam, the 2.0 Kyle and Kerrick.
Announcements
Hucklaberry with lead Q school on 5\/15 at Alcatraz
SHMED fest end of August 24 hrs workout at the fairgrounds
Prayer request
India
The Jerk unkle is on his deathbed, pray for a peaceful passing<\/p>\r\n","protected":false},"excerpt":{"rendered":"
Van Gogh wanted to make sure he got me into Qing before Drip had me lead IS on the 23rd. Today I got to VQ at Alcatraz and lead 12 pax and two amazing kids, sometime a third one will show up out of thin air. Started off with our Mission Statement and the Five […]<\/p>\n","protected":false},"author":551,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"class_list":["post-15842","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Bullwinkle ","date":"5\/8\/21","pax":"@dr.toot, @Suede, @theJerk, @Crash, @Subfloor, @Android, @Rustbucket, @Zima, @Ziggystartdust, @Greenspan,@Van.gogh, @litterbox, @bambam, the 2.0 Kyle and Kerrick.
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