- When: 10/08/2020
- QIC: Forrest - Kinston
- Pax: Chestnut, Forrest - Kinston, Goggles (RESPECT), Gopher, Grease Monkey - Kinston, Gundy, Landlord (DOUBLE RESPECT), Long Distance, My Pleasure, Nuke, Oxy, Permit, Short Sale - Kinston, Viking, Waterboy - Kinston, Wildcat - Kinston
As Stuart Scott would say, “the morning was as cool as the other side of the pillow,” but that did not stop 16 PAX from joining in on my VQ. I was blessed to see so many show up and encourage me as we tackled the “Seven of Diamonds” workout crafted up a few days prior to the morning workout.
Everyone circled up, and we started the morning with a prayer for Runt’s new AO on the other side of Kinston at Barnet Park. Following the prayer, we said the pledge of allegiance to kick off the warm up session. As a common reminder to all VQ’s, headlamps are important in locating your weinke in the dark….
For someone who works in minor league baseball, many were not surprised that I had everyone work out on the baseball diamond. The workout consisted of the following exercises:
Warm Up – Prayer
-Pledge of Allegiance
-Butt Kickers – Two sets of 15
-Ski Jumpers – Two sets of 20
-High knees – Two sets of 15
-Abe Vigodas – Two sets of 20
-Trunk Twists – Two sets of 20
-Alternating Lunges – Two sets of 20
-Merkins – Two sets of 10
Main Event – 7 of Diamonds
Each person ran / walked / backwards jogged / or lightly jogged to each base in between sets depending on the exercise
o Merkins 7 reps at each base on the ball field
o Squats 7 reps at each base on the ball field
o Lunges 7 reps at each base on the ball field
o WWi situps 7 reps at each base on the ball field
o Mountain Climbers 7 reps at each base on the ball field
o Burpees 7 reps at each base on the ball field
o Flutter Kicks 7 reps at each base on the ball field
-Special request from Short Sale for an additional round of squats to finish
Cool Down
-Imperial Walkers x 20 count
-hillbillies x 20 count
-Plankarama normal x 1 second per group member
-Plankarama side x 1 second per group member
-Plankarama side x 1 second per group member
-plankarama normal x 1 second per group member up to 60 seconds
-On your 6 meditation
Praises – New AO site and Respect group in Kinston, media coverage and growth of F3 in Kinston
Prayer requests – Jim Godfrey, Neal Myers family and our country as a whole