With some slight trepidation with not knowing what to expect due to a “Twitter” war that had transpired since Tuesday, Hulk and I moseyed from my house for my VQ at the Epicenter. When we arrived, Otis was already there, as usual and eventually Thumper and Floater showed up and Sloth trickled in at the last minute. And before I knew it, it was that time.
Weather – Warm and humid as usual
Disclaimer – Given
WarmUp – Moseyed to the pullup bar and completed 15 pull-ups and SSH to the 6.
The Thang
During my short time attending F3, I have come to appreciate the interval type workouts, so, that’s what I had planned. 4 stations of 3 exercises at each station performed in declining reps of 30, 20, 10 followed by longer moseying in between.
- First set of bleachers
Indian run to the first set of bleachers around the bend.
Exercises – Merkins, Bonnie Blairs, American Hammers
- Covered picnic table shelter
Long mosey along the path around the playground to the picnic shelter.
Exercises – Dips, Step-ups, Flutterkicks
- Pavilion
Long mosey away from the picnic shelter around the tennis courts and back to the pavilion.
Exercises – Incline Merkins, Squats, Whirlyboys
- Soccer field bleachers
Indian run from the pavilion to the soccer field bleachers. There was only 5 minutes left at this point, so we all completed the circuit with 30 reps.
LBC’s were performed at the 1st set of bleachers
Bearcrawl to the second set of bleachers
Plankjacks were performed
Lunge walk to the third set of bleachers
BBC’s were performed
By this time, it was 6:00 and we moseyed to the flag for COT.
Announcements: Saturday’s workout is at Epicenter at 6:00; 2.0 workout is at Fury at 8:00 with Hulk being the Q.
Prayer Requests: Hulk’s assistant’s 18 year old son has a high white blood count and the doctor’s are not sure why.
NMS:
I enjoyed my first Q experience and already have ideas for a second one. Although, it wasn’t a normal Epicenter experience since Polly wasn’t there and thus it was rather quiet and many comments were made regarding that.
-Bengay