YHC arrived early for his VQ \u00a0and was relieved to see cars begin arriving at 5:24 am (#earlybirds).\u00a0 By 5:29, six Pax had gathered to enjoy a most glorious morning weather-wise.\u00a0 Since there were no FNGs, we commenced with the:<\/p>\n
Warmarama (IC):\u00a0 <\/u><\/strong><\/p>\n SSH x 18<\/p>\n Seal Claps x 14(?)<\/p>\n Toy Soldiers x 12<\/p>\n Whirly with a Clap x 12<\/p>\n Divebombers x 10 (aka roller coaster; YHC should have practiced counting cadence on this ahead of time)<\/p>\n <\/p>\n The Thang<\/u><\/strong><\/p>\n We then moseyed down the sidewalk to the parking lot of Jefferson Middle where we performed power skips.\u00a0 With our legs halves being sufficiently warm, YHC introduced the Pax to the hopping drill:<\/p>\n Hopping drill \u2013 straddle a parking line; hop left to right and right to left repeatedly over the line on one foot for 20 secs; 5 secs rest, switch feet and repeat.\u00a0 Then, rotate 90 degrees and hope forwards and backwards repeatedly over the line on one foot for 20 secs; 5 secs rest, switch feet and repeat.<\/p>\n Repeato<\/p>\n We moseyed to the nearby picnic tables where we started the promised ladder climbing.<\/p>\n Ladders:\u00a0 Series of 3 exercises, OYO, each focusing on different muscle group.<\/p>\n Ladder #1<\/u>:<\/p>\n 15 x Dips<\/p>\n 14 x Step-ups (double-count)<\/p>\n 13 x Dying roaches (double-count)<\/p>\n \u2026<\/p>\n 3 x Dips<\/p>\n 2 x Step-ups<\/p>\n 1 x Dying roach<\/p>\n One lap jog around the lot<\/p>\n Crab Plank for Six<\/p>\n <\/p>\n YHC then led a slow mosey around building to the brick wall for round 2.<\/p>\n \u00a0<\/u><\/p>\n Ladder #2<\/u><\/p>\n 15 x Rebounds<\/p>\n 14 x WW2s<\/p>\n 13 x Derkins (feet on the wall)<\/p>\n \u2026<\/p>\n 3 x Rebounds<\/p>\n 2 x WW2s<\/p>\n 1 x Derkins<\/p>\n One lap up the stairs and around the building.<\/p>\n Wall sit for the six<\/p>\n <\/p>\n Short mosey to the adjacent parking lot for round 3.<\/p>\n Ladder #3<\/u><\/p>\n 15 Carolina Dry Docks<\/p>\n 14 Monkey Humpers<\/p>\n 13 Leg scissors (double-count)<\/p>\n \u2026<\/p>\n 3 Carolina Dry Docks<\/p>\n 2 Monkey Humpers<\/p>\n 1 Leg scissors<\/p>\n One lap up the stairs and around the building.<\/p>\n Hold the monkhump for the six.<\/p>\n YHC checked his watch on his lap around the building and saw that it was 6:01.\u00a0 Not enough time for enough ladder, but plenty of time for mini Dora!\u00a0 We moseyed to the parking lot where the Pax had executed the hopping drill.\u00a0 The Pax of six partnered up with the following assignment:<\/p>\n Each pair to complete 50 merkins, 50 star jumps (\u201cwhat\u2019s that?\u201d), 50 American Hammers (double-count).\u00a0 One partner completes exercises while other partner runs to the other end of the lot up a hill.<\/p>\n <\/p>\n Mosey home up the side walk.\u00a0 Still had four minutes for Mary!<\/p>\n 5 (more) x Dive Bombers (#crowdpleaser!\u00a0 Better cadence this time)<\/p>\n 13 x Penguin crunch<\/p>\n Two more that YHC cannot remember.<\/p>\n Total Distance Covered ~ 2.1 miles<\/p>\n \u00a0<\/u><\/strong><\/p>\n COT:<\/u><\/strong><\/p>\n Praise for the safe delivery of Goofy\u2019s great-niece (his first!).<\/p>\n YHC\u2019s father is still recovering from triple-bypass surgery in the hospital.<\/p>\n Sgt. Schultz\u2019s father-in-law is recovering from leg amputation.<\/p>\n <\/p>\n Announcements:<\/u><\/strong><\/p>\n Qs needed at the Outhouse for the remainder of the summer through October.\u00a0 A new Site Q volunteer would also be welcomed.<\/p>\n Schmedfest on August 25th \u00a0<\/sup>at the fairgrounds.\u00a0 Proceeds, including Tuesdays at Wiseman Brewery, to benefit Crisis Control.<\/p>\n YHC has the Q at RedLine tomorrow.\u00a0 We\u2019re going to run some.<\/p>\n YHC took us out asking the Lord that we be men who remember what we are really like apart from His grace.<\/p>\n NMM:<\/u><\/strong><\/p>\n It was great to exercise with these brothers this morning.\u00a0 Thanks to Goofy and Manscape for making the trip over.\u00a0 Bevo was faithful to his promise to be in attendance, and he and RedEye were the first to plank for the six on most exercises (YHC was a nuclear six today).\u00a0 D-Day was a beast, particularly at the end on the mini Dora.<\/p>\n The weather was unbelievable.\u00a0 There was very little MC, which I attribute to the business-like nature of these men rather than the lack of opportunity given by the VQ.\u00a0 The two exceptions were the Q\u2019s decision to take the long way back to the house from the school rather than running through the woods in the twilight (#safetyfirst!) and the second attempt at the divebombers (#practicemakesbetter?).\u00a0 YHC had a couple more ladders planned plus a pit stop at the USS Leinbach on the trip home, but those will have to wait for another time.<\/p>\n The Outhouse is an awesome AO with lots of opportunity for a diversity of work outs, and RedEye runs a tight ship.\u00a0 You should visit or (better yet) Q sometime if you haven\u2019t.<\/p>\n Thanks for the keys, RedEye.\u00a0 I think they got hung up on the fifth brick of the wall.<\/p>\n","protected":false},"excerpt":{"rendered":" YHC arrived early for his VQ \u00a0and was relieved to see cars begin arriving at 5:24 am (#earlybirds).\u00a0 By 5:29, six Pax had gathered to enjoy a most glorious morning weather-wise.\u00a0 Since there were no FNGs, we commenced with the: Warmarama (IC):\u00a0 SSH x 18 Seal Claps x 14(?) Toy Soldiers x 12 Whirly with […]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[76,1],"tags":[],"class_list":["post-5537","post","type-post","status-publish","format-standard","hentry","category-the-outhouse","category-uncategorized"],"acf":{"q":"Greenspan (VQ)","date":"7\/9\/2018","pax":"Goofy, Manscape (WD), Bevo (WB), RedEye, D-Day"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5537","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5537"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5537\/revisions"}],"predecessor-version":[{"id":5544,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5537\/revisions\/5544"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5537"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5537"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5537"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}