Twenty PAX (I missed a few names above…) made it out to FWD for a VQ to be remembered. As a recent graduate of HQS (Hermes Q School), I felt mentally and emotionally prepared for the twists and turns that could spring upon a Q on a Tuesday morning in the FWD gloom. Kicked it off on-time with the Pledge and off we went.
Warm up
Jog the hill up and around to the Lowes Food parking lot:
- Side Straddle Hops
- Imperial Walkers
- Sir Fazio Arm Circles >> Small AND Large
- Cherry Pickers
- Good Morning
First >> Cary Parkway to US-1 Hill Run
Run the hill alternating light poles (Increment every 2)
- Squats x 5
- Star Jumps x 5
- Squats x 10, etc…
Squat hold at top…Mozy across street to the top parking lot by stairs
Second >> DORA
Grab a partner, run around the HEMONC offices and hit the following exercises:
- 100 Burpees
- 200 Leg Lifts
- 300 Air Presses
Third >> Basketball Court MARY
Head back to the Basketball Court and close out with the following:
- LBC’s
- American Hammers
- Homer and Marges (Thanks Hermes)
- Chill Plank Hold
COT
Announcements for camping and to serve our community with lawn care. Prayers for our country and these times we are navigating right now. Thank you fellas for the opportunity to lead. Overall, a successful VQ. I will be signing up again. My BB is one day late.