04/14/2021 - the-forge - Detour Birthday VQ – Lifting & Running
AO: The Forge
When: 04/14/2021
PAX:
Number of Pax: 20
Pax Names:
Layover, Barker, OnePly, Jerky, Rhonda, Boucher, Depends, Homewrecker, Master Chief, Commando, Cosmo, Rook, Gadget, Dakotoes, Shotgun, Mayhem, Shortcut, KneePads, Rapid Fire, Detour
Number of FNGS: 0
FNG Names: n/a
QIC: Detour
Introduction
YHC teased he only took the Q to avoid doing burpees on his birthday. The beatdown was planned around a couple of YHC’s favorite things- lifting and running
Warm-O-Rama
Moseyed a lap around the parking lot to the football fields
SSH
Windmills
Big Arm Circles
Michael Phelps
The Thang
6 stations were set up for a 4 round circuit:
-Round 1: 45s/15s
Bus Drivers – 25 lb plate
Squats – 35 lbs
Side Bends – 20-25 lbs
Merkins
Up and Over Abs
Curls – 20-30 lbs
Run over to Five Points
-Round 2: 40s/15s
Bus Drivers
Lunges
Side Bends
Dips
American Hammers
Curls
Run to the back playground for 6 pull-ups
-Round 3 – 35s/15s
Repeat Round 1 exercises
Run over to Five Points
-Round 4 – 30s/15s
Repeat Round 2 exercises
Run to the bottom of the parking lot
YHC was not going to call it early on a VQ
ABC abs to end it
Circle of Trust
Prayers for this country and for healing
Naked Man Moleskin
At least one pax appreciated not having to count the number of reps. YHC is thankful for the good weather and the high turnout