“Long Live” the Ups & Downs of the VQ

Preamble:

9 PAX, including an FNG, at Badapple braved the humidity, some LONG lyrics, and a Virgin Q with exercise counting deficiencies to get a little better than they were the day before!

Warm-O-Rama:

Sun Gods

Copperhead Squats

Michael Phelps

Hill Billies (rhythm assist by @The_OG Zima)

Weed Pickers

The Thang:

Mosey to pull-up station to begin with a mini-Murph

Pax repeated the sequence below 3 times with Hammers while we waited for the 6:

5 pull-ups, 10 Merkins, and 15 Squats followed by a run to the sit-up station and back

Mosey about a 1/4 mile to the VERY dark field where YHC had set up some cones (note to self: it’s still too dark at 5:45 am to see just about anything)

Song-o-Rama:

Pax circled up and had the choice to either run in place or do squats or switch at any point.  Whenever the word “Long” was heard, the PAX immediately performed the classic “up-down” from your glory days of football practice….for those of you counting at home, there’s about 36 up-down opportunities to be had.

11’s 

PAX did 11’s with burpees and merkins (starting at 10 burpees and 1 merkin) and worked their way down.  At the end of each “round”, they had to “run” about 25 yards out and then back, alternating between forward run, backward run, karaoke, lunges, and bear crawls, before beginning the next round.

Gassers

“On the line” for 2 sets of gassers with the lines at about 20 and 40 yards.

Mosey back the 1/4 mile to the Flag for 5 minutes of Mary with the PAX leading 12 counts of any core exercise

COT:

Awesome to see the continued growing support for @TheBurn’s work in the community!!

Naked-Man Moleskin:

Thanks for everyone’s patience on the VQ and for all the offers to help in advance.  Awesome group of guys and hoping it’s making a positive impact on your lives like it has mine in my 1st 90 days!