Plissken’s VQ at the Blue Plate Special.

Pretty special for the site Q to have the honors of a new to F3 fella step up to Q.   It’s a regular occurrence at the Plate.

What’s the secret? You ask! Always be closing! A word to the wise, it pays to advertise.

F3 is free in a money sense, but the secret sauce is that it is led by a peer group of men in a rotating fashion with no particular training or qualification.

U B U!

VQ’s fall into 2 categories- nervous as hell, bugging you for direction, or calm and ready,anxious for the day. Plissken was the latter.

“You see it enough, you can figure it out.” He came after Windmill and Mudflap, so he wanted it to challenge.

Very warm evening, 16 Pax:

Sheldon soon to be Qing, Apollo, Water Boy, Michelin Man, Rabbit, Windmill, Damage Control, Mudflap, Patch, Bodett, Face Off, Minute Man, Viagra, Short Bus, Expired and Plissken on the VQ.

Proper disclaimer on time and off to the rubber track for:

Warm-o-Rama

Side Straddle Hop – 15 IC
Sun Gods Front- 15 IC
Sun Gods Back- 15 IC
String Rippers- 15 IC
Windmill- 15 IC
Hillbillies- 15 IC

The Thang

Variation on 7 of Diamonds workout- quarter runs around the rubber.

Station 1 Merkins X7
Run to Next Station  Flutter Kicks 14 IC
Run to Next Station  Mountain Climbers 21 IC
Run to Next Station  Squats 28
Run to Next Station  Squats 28
Run to Next Station  Mountain Climbers 21 IC
Run to Next Station  Flutter Kicks 14 IC
Run to Next Station  Squats 28-

SWITCH TIME- it was so hot Viagra’s hair was Hot

Variation on A-L-A-R-M workout

Burpee-10  on your own
Jump Squat- 15 on your own
Mountain Climbers- 15 IC
Imperial Walkers- 15 IC
Monkey Humpers- 25 on your own

Run to next Station

Shoulder Press- 25 IC
Lunges- 15 each leg  on your own
LBC- 25 IC
Squat Jack- 15 on your own
Merkin- 15 IC on my down

Run to next Station

Shoulder Taps- 15 IC
Bobby Hurleys- 15 on your own
Peter Parkers- 15 IC
Wide Arm Merkins- 15 IC on my down
WW1 Sit-ups- 15 on your own

Run to next Station

Dips- 15 IC on my down
Step Ups- 15 each leg on your own
Incline Merkin- IC on my down
Box Cutters- 15 IC
Plank Jacks- 15 IC

6  Minutes of Mary

16 year olds’ do not like Crock Pots.

Hard work makes you want more.