A gloomy Tuesday morning awaited us at the Arise AO this morning. YHC and 10 Pax rolled out of the fartsack to make my VQ a reality. A big thanks to the PAX for your support – it was an honor to lead you, and I look forward to many more.


  • SSH x 20 IC
  • Chinooks x 15 IC
  • Sungods x 15 IC, each arm, with a hold in-between
  • Gorilla Humpers x 20 IC

First chatter came from Amphibious, post-Gorilla Humper session  – “Well, that classifies as a beatdown!” 

Mosey to Local Honey AO (grass lot)


  1. Active Warm-up: PAX Line up, 10 merkins, followed by high-knees up, and butt-kickers back to loosen up the legs

Keeping things simple for my VQ, the process was laid out. YHC is a rookie, so there was a bit of confusion at first, but the PAX got the hang of it pretty quickly.

  • Partner up in 2’s
  • Partner 1 – lap around the block (Commerce Place to Greene Street, and back to AO)
  • Partner 2 stays, and begins Exercises in AMRAP until partner comes back, tags up. Switch exercises each time around. Rinse-and-repeat until Q calls Omaha
    • Merkins
    • Squats
    • Burpees

Commence mumble chatter, led by Amphibious, asking YHC what time it was, and when Mary was going to happen, etc. YHC disregards and continues doing his burpees…

Upon Omaha, mosey back to Grace UMC lot for Mary.


  • LBC’s x 20 IC
  • Low Slow Flutters x 15 IC
  • Freddie Mercuries x 15 IC
  • Sweat Angels x 15 IC


-YHC gave an update on our Site Q, Magic, and informed the PAX that dad, mom and new baby are doing well. We missed you out there, Magic!

Bulldog leading 3rd F Wednesday at 0630, Harris Teeter at Friendly Center

Happy Hour Wednesday 18th at Tap Room – all PAX welcome

It was an honor, men. Thank you.


PAX: Leverage, Bulldog, Sendek, Cornhole, Phoenix, Freightliner, Faulkner, Amphibious, Cavity, Slumlord and QIC Roker

QIC: Roker