Everyone has their first VQ and this one is mine
AO: Genesis
BeatDown Date: 07/11/2020
PAX:
Number of Pax: 5
Pax Names:
Nomad
Wonka
Mountain
Yazoo
Switch
Number of FNGS: 0
FNG Names: 0
QIC: Nomad
Introduction
Nomad VQ. The hill wasn’t as big as I remembered but it still hurt.
Warm-O-Rama
-arm circles – 30 seconds each way
-side straddle hops – 10 in cadence
-weed pickers-10 in cadence
-monkey humpers- 10 in cadence
-lolitas- 10 in cadence
The Thang
Mosey to soccer field…
SPECTATOR
Dips, inclined pushups
***mosey to hill***
HILLS HAVE CRIES (10 burpees at top, 10 sit-ups at the bottom)
-jog up
-sprint up
-jog up
-sprint up
TEAM SPRINT
Planking while each member runs 50 yards and back
VCrunches while each member runs 5
***mosey to small hills****
ARMY CRAWL over small hills
****mosey to covered poarch****
LUNCHTABLE WORK
50 step ups
10 decline pushups
***mosey to other side of covered Poarch****
SPRINTS AND STAIRS
3 rounds
-sprints 50 yards and back
-40 lunges in between
2 times up and down the stairs
***mosey back to start***
Circle of Trust
-AIR SWIMMING
Played “The Swimming Song” by Kay and Anna McGarrigle sisters and go swimming. Arms and legs stretched out on your stomach, Superman punch when you hear any version of the word swim (summing, swam, swum, etc)
Susan summers, Alabama prom dates, storm trooper, mini crunches, wonka lead the group with 8 minute abs.
Naked Man Moleskin
At the soccer field, Yazoo and Mountain reminisced about a previous ultra Beatdown where they could still see there chalk outlines in the distance.
Switch impressed the group with his upcoming cyber yankee mission.