Buckshot VQ

AO: Nirvana

When: 2024-02-03

QIC: Buckshot

PAX (10): American Pie, Buckshot, Dosido, No-See-Um, Roman, Shortcake, Special K, Sweeper (Matt Haywood (Sweeper)), Tank, turkey

Preamble:

VQ!  Thanks to Sprocket and Shortcake for some pre-VQ coaching.

Warm-O-Rama:

Moseyed from the starting point to the Milton High flagpole for:
  • Side Straddle Hop (in cadence)
  • Weed Pickers (in cadence)
  • Hillbillies (in cadence)
  • Mountain Climbers (in cadence)
  • Windmills (OYO)
  • Michael Phelps (OYO)
 

The Thang:

Part 1 Moseyed to the pull-up bars and set up 5 stations for Frog Boiler (Trademark Buckshot, LLC 2024 :)).  Two to a station, each pair completed only 1 rep in cadence for all 5 stations.  Then 2 reps per station, then 3, etc.  Started easy, but the frog was starting to boil when we ended at round  7.
  • Station 1 - Dips on the wall
  • Station 2 - Pull Ups (if you couldn't complete the round, just hang until station shift)
  • Station 3 - Box Jumps onto the wall
  • Station 4 - Bonnie Blairs (Alpha Count)
  • Station 5 - Squats (basically the resting station :))
Part 2
  • Moseyed from pull-up bar area to top of BFH, then descended to BFH sign for 30 Big Boys (OYO, then planked until six was in).
  • Sprinted up BFH and planked until six was in.
Part 3 At top of Green Grass Hill, we setup for 11s.  1 Burpee at the top,  run down hill and do 10 Curb Touches (Alpha Count) at the bottom, backup the hill for 2 Burpees, down for 9 Curb touches...rinse repeat until we had 10 burpees at the top (Sweeper creamed us). Part 4 Moseyed to Football Field and planked at Goal line until six were in.  We setup for 1st and 10 using the 100 yard field marked at 10 yard increments.  Perform 10 Merkins and 1 Burpee at the goal line, sprint to the opposite goal line, jog back 90 yards to the 10...do 9 Merkins and 2 Burpees.  Rinse repeat until you get to the opposite goal line (essentially 11's again with some cardio thrown in for fun).  Air Squats until Six was in. Part 5 So... had to make up the rest on the spot (so much for time management :).  We started with:
  • Alphabet (on your 6, then elevate feet 6".  Spell out the Alphabet [Capital Letters only] with your feet).
  • Moseyed, then stopped for 20 Irkens (sp? basically incline Merkins) on the curb.
  • Moseyed to the Milton High Parking lot for a Bear Crawl Mashup (Bear Crawl 2 parking spaces, 5 Merkins, Crawl 2 more spaces, 10 Merkins, Crawl 2 more spaces, Flutter Kicks, Crab Walked back 2 spaces, Plank Jacks, 2 more spaces, Heels to Heaven, etc. until back.
  • Moseyed back to the flag - had a few minutes left, so had some PAX call out a few (Tank did Cockroaches, Shortcake did Flutter Kicks, Special K did Box Cutters, we planked until time).

COT:

Discussed a few upcoming races (Red Top Rumble, 30k' hill race, etc.)

Naked-Man Moleskin:

Given it was my VQ, I prepared a little ode that I shared during the COT. To the Big "G": We gather here today, under the open skies, as a community of men seeking strength, growth, and camaraderie. We are grateful for this opportunity to come together and push ourselves in body, mind, and spirit. In this circle of trust, we open ourselves to vulnerability and support, knowing that through our shared experiences, we can become better versions of ourselves. We pray for courage to face our fears, to challenge our limits, and to rise above any obstacles that lie before us. Grant us the strength to overcome the temptations that may distract us from our goals, and help us to stay focused and dedicated to our journey. May this workout be a physical reflection of the inner strength we strive for in our daily lives. Lastly, thank you for the friendships we are forming and the bonds that are growing stronger. Help us to uplift and inspire one another, and to always be there to support each other along this path. Peace out!    

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