VQ for Global Running Day

Preamble:

I originally signed up for my VQ at the end of the month, but work travel was going to leave me needing a Substi-Q for that date. I couldn’t bail on my first time, so when Whiz was looking for some else to step in, I knew the time was right.

Warm-O-Rama:

Given it was Global Running Day, I had curated a running themed play list, we hit play and we were off. After a short capri lap to buy time for a PAX who will remain nameless we moseyed to the back parking lot for some SSH, Weed Pickers, Imperial Walkers, and WMH.

The Thang:

After the Warm-o-Rama we Mosey backed to the bottom of the hill for a few “hill repeats”.

The Thang 1:

R1: 10 merkins at the bottom of the hill, Bernie Sanders past the light post, 10 merkins at the top, jog back to the bottom.

R2: 10 Squats at the bottom, Bernie to the top, 10 squats, jog back

R3: 10 Big Boys at the bottom, Bernie to the top, 10 Big Boysb jog back

After all PAX were finished it was time for a good old fashioned Indian Run (It is Global Running Day after all). Next stop was the Track for a little “track work”.

The Thang 2: At the Track

Lap 1 – Variation of No Mercy Mile

100m – Walking lunges

100m – Bear Crawl

100m – Sprint

100m – Burpee Broad Jumps

Based on the moans and groans from the rest of the PAX, it was at this moment I knew my VQ was going well.

Lap 2 –

10 LBCs at the first corner sprint the straight away

10 Merkins at corner 2 sprint to corner 3

10 Squats at corner 3, sprint to corner 4

10 Reverse Lunges (Alpha), sprint back to the start

As we were running short on time, we moseyed back to the flag and finished with a few rounds of Mary.

COT:

Speed for Need event at Halcyon on July 4th. Need to HC and sign up by 6/9. Check Slack or reach out to Dumpster for more info.

Prayers for Whiz good health and more answers.

Naked-Man Moleskin:

It was a pleasure to lead these men this morning. I’m glad to have the VQ notch in my belt and look forward to the next one!