16 PAX arrived between 0521 and 0530 ready to take on the gloom for the occasion of Virus VQ! Those who thought a bum knee could slow a man down were sadly mistaken… and all were challenged by their underestimation of Virus’ fortitude!
The morning went something like this:
WARMORAMA:
- Virus flying solo led the PAX through a quick round of Sun Gods, Reverse Sun Gods, Wind Mills, Imperial Walkers and Merkins before getting into..
THE THANG:
A tag-team effort between Virus and YHC in a variety of cadence, no particular order:
- VIRUS’ LIST
- Curls
- Hammer Curls
- Tricep Extensions
- Bent over Rows
- Upright Row
- Double-Wides
- Lunges
- Bear Crawl
- Crab Walk
- Derkins
- Irkins
- Squats
- Al Gore
- Calf Raises
- American Sledgehammer
- WWII Sit Ups
- LONG TIME’S LIST
- Toy Soldiers
- Imperial Squat Walker
- Mike Tyson
- Mr Miyagi
- Peter Parker
- Parker Peter
- 6-inches + Straight Arm Pullover
- Roman Dead Lift
- John Travolta
- Downward Dog (BROGA) –> Carolina Dry Docks
- Kettlebell Swing
- Lunge & Twist
- Toe-Walk Weight Carry (’round the circle)
- Plank Rows
- Concentration Curls
- Alternate Shoulder Press
6 MOM … Led by Virus, with a few cameo cadence leads!
- Freddy Mercury (Long TIme)
- LBC
- Low Slow Flutter (Thanks Jitterbug!)
- Box Cutters (Thanks CJ!)
- American Hammer
ANNOUNCEMENTS:
- Sacked having surgery Monday. Please look out for sign-up genius to bring meals.
- December 3- Jingle Bell Run in Raleigh. Watch out for Kate’s Caped Crusaders. Join the team (Wojo’s daughter is champion for the run this year!), or DONATE.
- Bodett giving away 40 x 40# SANDBAGS… You haul! Twitter handle: @ChrisM_F3Bodett
- 3rd F – starting new book today – always time to join us! Studying Timothy Keller’s Every Good Endeavor. A must read for those interested in taking work and/or faith to the next level… Aye!
COT – YHC
Thanks as always for the opportunity to lead! It was an honor to share the Q with Virus on his one-and-only VQ!!! Great Job Virus and all!
Long Time
PAX: Virus (VQ) and Long Time
QIC: 11/10/2016
Leave A Comment
You must be logged in to post a comment.