06/22/2022 - The Outpost - VQ Day
AO: The Outpost
When: 06/22/2022
PAX:
Number of Pax: 26
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: 2 Hand Touch
Introduction
Come join me for my VQ day of reckoning! Been at this for a couple months now and it’s time I give back a little ITG. We will be staying together for the most part, moving and putting in some lifting for a total body beat down. It’s go time! Bring those coupons, gloves, and some shoes for pavement.
Got to the AO early to make sure I’s dotted and T’s crossed. Ended up being a friggin beautiful morning – and saw sprinklers were running in the field, money.
Flags were planted (with a little extra effort given conditions just a bit dry)
Uncle Rico rolled in with some tunes as he put his site Q hat back on.
There was some mumble chatter as the PAX rolled in while YHC met a couple new PAX and worked out last bit of nervous energy before kicking off the VQ.
Stated principles, mission, credo, disclaimer, and a quote that PAX could take with them throughout workout, they looked locked in.
Let the games begin!
Warm-O-Rama
Side straddle hops 15 IC
Abe Vigodas 10 IC
Seal claps 8 IC
Got a count – the 6 was in for all PAX
The Thang
Carried coupons and moseyed on down to end of parking lot, dropped coupons and got ready for thang 1
Thang 1 – pearls on a string
split up in 2 lines, Indian run out and back, stopped at each ~1/4 mile (not to be confused with 1/4 Cart) and did a series of exercises together. Got a chance to run through some sprinklers…fire.
At each 1/4 mile:
10 merkins IC
15 plank jacks IC
5 burpees OYO
At end of run….murder bunnies! 1 set of 25 yard murder bunnies to one bucket and back to starting bucket.
Carried coupons and moseyed over to the pavilion.
Thang 2- Dora:
Crop Duster inspired me with a CoT a couple weeks back about being there for your fellow man, no better way to do that than with a Dora!
Partnered up, one man does reps while other runs a lap.
Curls 150
Chest presses 200
Squats 250
Quick set of 15 big boys at end to give preview of Ring of fire
Ring of fire – sprint to the finish
Flutter kicks 15 IC (2 sets)
Alternating Shoulder taps 10 IC (2 sets)
Australian Snow Angels 10 IC (2 sets)
Circle of Trust
importance of gratitude and appreciation
Wanted to start really by emphasizing the importance of gratitude and appreciation and the impact it can have in our lives. A simple exercise we can all do is to just take a moment at the beginning of each day to think of one thing you are appreciative for, it can honestly be the simplest thing, but for me it can really help set a good mind frame and create good perspective and can help get you ready for the day.
That dovetails into kind of one big thank you and sense of appreciation that I wanted to give to this program and you men out here and all the other men of F3. You guys and this program have helped instill a renewed belief in re-engaging across all 3 F’s in my life. 1st F, feel great getting back into the best shape of my adult life and the energy that provides for everything else in life; blew out my knee and had reconstructive surgery a few years back and wasn’t sure if I’d ever be able to get back to the level I’m at today. 2nd F, you all help push me and keep me honest – just a great group of solid men. I look back and wasn’t sure how I was going to do a Q when I started, but the support from you guys helped push me to get uncomfortable and grow. 3rd F, the spirit involved out here helps re-establish that purpose and sense of faith in my life and has helped me engage more on a faith level and I plan to continue to grow in that from here.
Wanted to give thanks to those men out there, the men that couldn’t make it, and the other PAX I’ve met through F3. Wanted this VQ to be one way I could help give back a little.
Naked Man Moleskin
Was an absolute rush doing a Q. Energy from the men out there was awesome. They all crushed it out there.
Glad I was able to Q when Uncle Rico was site Q given he was the one that brought me out to F3.
Close to 2 months of F3 in the books, it’s been great stuff. Looking forward to the next Q.