Turnimus delivers his VQ as we welcome FNGs Frijole and Rosie

10/28/2017

QIC: Turnimus (VQ)

Pax: Shanerock, Sailor, Radar, Wolvie, Rudy, Mrs. Doubtfire, Sweet Pea, Bada Bing, Frijole (FNG), Mustang, Oohrah, El Pastor, ’88, Hammer, Mountie, Cheedah, Iceman, Rosie (FNG) and Turnimus

Warm up:
(In the parking lot)
SSHs x 25 I.C.
Arm Circles x 10 each way I.C.
Merkins x 15 oyo
Mosey to the A.O.
Indian Run lap on the track x 2
(With 19 in the PAX, we had to extend the laps to 2 so that everyone could get their sprint work on, some got to sprint twice)

The Thang:
Some foreshadowing could have been gleaned from Turnimus’ twitter account for what his VQ had in store, as he called for a block party (’cause aint no party like a block party, ’cause a block party don’t stop) Mosey back to the parking lot and start to head to the Alameda. This left some to wonder, out loud, if it was Jacob’s Ladder time (to the right) or if it was going to be a pull-up fest at Beresford Park (to the left). We made the left but stopped down the street at Turnimus’ truck for our COUPONS.

Block Brigade:
-Single file behind the truck (19 deep), we continue to unload 23 lb retaining wall blocks, brigade style. As instructed by the QIC, we kept the blocks overhead, until everyone had a coupon in the air, then we walk back to the A.O……blocks overhead the whole way. Line up at goal line, blocks in front of you.
Quarter Pounder:
-Sprint to the 25 yard line, 25 merkins, run backwards to the goal line, plank up and wait for the 6.
-Sprint to the 50, 50 air squats, run backwards to the g.l., plank up
-Sprint to the opposite 25, 75 Mtn. Climbers, run backwards to the goal, plank.
-Sprint to opposite goal, 100 SSHs, run backwards to opposite g.l., plank.
Quarter Pounder with Cheese:
-Rinse and Repeat with coupons in hand the whole way.
Double Quarter Pounder:
-Rinse and Repeat withOUT coupons.
Double Quarter Pounder with Cheese:
-Rinse and repeat WITH coupons.
Indian run lap on track
Line back up at goal line in front of your blocks. With blocks in hand, we did a bicep curl to overhead shoulder press back down to a reverse curl. x 25 I.C.

Colt 45’s:
(Similar to 21’s)
-Grab those coupons….15 reps from the bottom of the movement up to the halfway point of a curl. 15 reps from the halfway point up to the top of the bicep curl. 15 reps Start at the bottom of the movement and complete a full range of movement all the way up.
Indian run lap on track.
Down to the last 2 minutes as we completed another lap, some wanted to peel off there but the QIC insisted we finish the last 90 seconds on the track. This turned the last 100 meters or so in an A.Y.G. sprint from some of the faster folks. In a mob mentality, we ALL give it our all, Joker style screamin down the track startling some of the local regulars.

COT
Coffeeteria
Naked Moleskin:
Seemingly, everyone was pretty happy with the workout, as it switched it up a bunch. Everyone was hurtin’ but it was a good hurt. We finished with flags on the field for a VQ cerveza salute!
Get there!!