A “Not Shakedown VQ” Q

A “Not Shakedown VQ” Q

Date – 02/06/19 – Stingray

QIC: Bam Bam

 

# of PAX: 28

PAX: YHC, Venus, Icebox, Barnacle, Beauty, Waupner, Ball Bearing, Fourteener, Frosty Pupil, Sparky, Sunshine, Flounder, 10-Count, Geiger, Footy, Mathlete, All About That Bass, Dino, LETC, EOM, Snail Mail, OTC, Spin-Doctor, Pledge, Atari, Sooner, FNG (“Violation”), Knuckle-Puck

 

WARM UP:

 

  • Side Straddle Hop – 30
  • Cotton Pickers – 30
  • Imperial Walkers – 30
  • Moroccan Night Club – 50
  • Carterican Indian Run to Shelter

 

THE THANG:

 

  • Partner Up for Dora:
    • 100 Derkins (50 With Shoulder Tap)
    • 200 Bench Squats with Jabs
    • 300 Tricep Dips
  • Partner Runs to Median and Back
  • Merry While Waiting on the 6

 

  • Mosey to the Playground for Rounds of Merkins/Upright Rows/Burpees
    • 5 Merkins
    • 10 Upright Rows from the Swings
    • 15 Burpees
    • Run to the Bleachers, up and down the stairs, back to the playground
    • Rinse and Repeat Until Out of Time (Some got 1, some got 3, everybody worked)
  • Back to the Flag for LETC side-plank and Dino Protractor

 

  • Out of Time

 

COT/MOLESKINZ:

  • Count-orama
  • Name-orama
  • Announcements –
    • May 31stWeekend – Get Outside Mountain Relay – 208-mile relay run. Join #getoutsidemtnrelay @channel for a weekend with Flounder
    • Look out for the “Challenge Plaque” – 50 Workouts in 10 Weeks
    • Look out for a new Friday AO – Cross-City Trails/Autumn Halls coming this spring
    • Cardinal Strut – Saturday the 16th(Sign Up under F3CapeFear team)
    • Convergence (Optional) at HMP (Second best AO in the region) Wednesday the 13thfor WECT piece on F3
    • April 6thWeekend – Spartan Race Charlotte 2019. Join #spartan2019 @channel for some good times with EOM and other Pax
    • Strong work to our new comers, Frosty Pupil and Beauty, and a special shout out to our newest member, FNG Logan Jones, hereto “Violation”

 

  • Prayer Requests –
    • Prayers to all our men and women in uniform protecting and serving us, as well as to all those making our world a better place
    • Prayers to those spoken and unspoken

 

  • Thank you, gentlemen, for allowing me the opportunity to lead today. It was and is a pleasure to lead and fill in today for Shakedown today.  I don’t have his smile, but hopefully a good workout for all.  Until the real Shakedown VQ, Bam Bam out.
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