V-Card Destroyed

Preamble:

A great turnout for the VQ of YHC who is most appreciative of the personal growth offered by F3 and fellow PAX who fight alongside one another both in and out of the gloom.

BD was meant to be reflective of the high standards of mental and physical toughness regularly demonstrated by the PAX of Badapple and F3 Nation.

From an early December 2021 start, it was a personal goal of YHC to Q once some functional level of conditioning was achieved (or at least being able to verbally form words while working out). Initially this was scheduled as a 40th Birthday VQ for late April. However, due to accelerated gains by regularly showing up, encouragement from fellow PAX, and an open opportunity – it was determined that now was the right time to step up.

Upon browsing the bountiful F3 resources, it was determined that the best approach would be to not overcomplicate it but rather create a simple plan that could be executed with enthusiasm. In the spirit of simplicity, and in order to avoid the occasional PAX temptation of budgeting effort based on a known number of sets – QIC decided to eliminate that variable by only announcing rep counts at different stations (and not # of sets) while rinsing and repeating until Q announced that we were moving to the next one. This created advantage for the Q in managing time, creating non-stop movement, maximizing effort, and utilizing Oxford Commas.

Warm-O-Rama:

SSH

Toy Soldiers

Windmills

Weed Pickers

Standing Quad Stretch

Michael Phelps

Sun Gods

The Thang:

Mosey with Cinders up stairs to baseball field area. Utilize (3) stations with 3-4 exercises each combining BW movements + Cinders.

Station 1: Bleachers

Split Squats x 10 (each leg) – lay cinder on ground horizontally in front of bottom bleacher, place one foot on cinder, one on the bleacher, squat deep.

Combo Derkins x 10 – feet on lower bleacher, one hand on cinder, one on ground, perform derkins and alternate hands on block/ground

Curl Press x 10

Rinse and Repeat (1o mins)

Station 2: Pull-Up Bars 

Pull-Ups x 2 w/Hanging Leg Extensions x 2 (Merkins if you are waiting on the bar)

Windshield Wipers x 10 – stand block up vertically, sit in front of it with your legs straight (arms can be behind you to support), bring legs from ground and move back and forth over the block.

Rinse and Repeat (10 mins)

Station 3: Hillary Clintons 

Bonnie Blairs (x3 each leg) at bottom of the hill, Sprint to top of hill, Merkins at the top (x10), Maintain Merkin position and Crawl Bear back to bottom

Rinse and Repeat (1o mins)

Strong Finish:

After legs were dead from the Hillary Clintons, we finished up with a mile run around the Badapple trail but reversed the normal direction of the run to take advantage of a prolonged steep incline for the finish.

COT:

Prayers for The Real Woody’s family as they all fight health battles at the same time – his brother, step mother, and M.

Prayers for The Burn’s M as she recovers from back surgery.

Prayers for the family of Darrel Salvia who succumbed to a hidden battle. Darrel was a shining light to many and his wife and (3) young kids have to figure out how to live without him. Darrel was a CPA in Alpharetta and served as a Transit small group leader at NPCC.

Prayers for all men who are fighting hidden battles and for the F3 PAX to check in on their brothers.

Prayers for our children, and all of the kids who are affected by social media, difficult school environments, and all of the hard parts about being a kid in our society today.

Help us all to lock in and move closer to God in times of trouble and not further away, even when things are well beyond our understanding.

Thankful for these men and may we continue growing together.