Tsunami – VQ

Preamble:

This was my VQ and I am humbled and honored to be part of such an awesome group of men! Went looking in the Exicon and found a few exercises that made us all get stronger together!

Warm-O-Rama:

Mosey to upper Parking Lot

Side Straddle Hop x 25
Weed Pickers x 15
Willie Mays Hayes x 10
Good Mornings x 10
HillBillies x 10

The Thang:

Mosey to the football field

1st & 10
Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.

Partner Sets
100 Merkins (P1 does 10 while P2 holds plank; 100 total for group)
100 Little Baby Crunches (LBCs) (P1 does 10 while P2 holds 6 inches 100 total for group)
100 Squats (P1 does 10 while P2 holds air chair; 100 total for group)

Coupon 100s
Picked up some coupons (rocks) and formed a circle
Curls – 25
Overhead Press – 25
Shoulder Raises – 25
Back Rows – 25

Rotated 3 to the left and did another round but modified reps to 10
Curls – 10
Overhead Press – 10
Shoulder Raises – 10
Back Rows – 10

Mary
American Hammers – 25
Shoulder Taps – 25
Flutter Kicks – 25
Freddie Mercury -25

Slow mosey back to flag
Had some time to kill so called on a few PAX to finish the job
Gas Pumpers
Alabama Prom Date
Dead Cockroach

Great Morning and Great Workout!

COT:

Prayers for people in the community needing to find some light in there world. Prayers for all the kids starting school especially ones making some big transitions into middle, high school and college. Prayers also to parents, and school employees as we get the school season rolling. Gratitude for this morning.

Naked-Man Moleskin:

The Driveway Mile this Sat @ 7am

Lunch & CPR training @ Cherry street on Aug 11th, need to get enough RSVPs to make this happen

3rd Annual Darth Visor Memorial CSAUP Aug 26th, in need of a few volunteers to help lead.

Be on the look out for any new FNGs to recruit. F3 is an awesome organization so finding men who are in need of our support. Reach out to any PAX we haven’t heard from for a while.