Substi-(V)Q

Preamble:

You guys are pros.  Just don’t sue me.

Warm-O-Rama:

• SSH
• Weedpickers
• Imperial Walkers
• Arm Circles
• Michael Phelps
• Worlds Greatest Stretch

The Thang:

Format

• Q setup 4 stations (1 Exercise per station) on the circle
• PAX did all 4 stations to complete 1 round
• 3 Rounds per circuit
• Reps per round: 
  • Round 1: 20 
  • Round 2: 15
  • Round 3: 10
• Exercise Movement Between Stations:
  • Round 1: Quarter-circle exercise movement then mosey
  • Round 2: Half-circle exercise movement then mosey
  • Round 3: Full-circle exercise movement
• Summary: Exercises decreased in reps per round, but the movement exercise increased in intensity to make it more challenging.

Circuit 1: Upper Body

1. Coupon Curls
2. Berkins
3. Coupon Bent-Over Rows
4. Kettle Bell Swings

Movement Between Stations: Rifle Carry

• Round 1: Rifle Carry for quarter the circle, then mosey
• Round 2: Rifle Carry for half the circle, then mosey
• Round 3: Rifle Carry for the full circle

Notes:

• PAX crushed this circuit.

Circuit 2: Core 

1. Standing Russian Twists
2. Big Boys 
3. Plank Shoulder Taps
4. V-Ups 

Movement Between Stations: Ruck Bear Crawls

• Round 1: Bear Crawl for quarter the circle, then mosey
• Round 2: Bear Crawl for half the circle, then mosey
• Round 3: Bear Crawl for the full circle

Notes:

• A couple mods
  • Went down to 15 – 10 – 5 reps
  • Went down to a light mosey on round 3 for the movement exercise.  Bear Crawls were killing us.

Circuit 3: Legs

1. Coupon Goblet Squats
2. Daniel-Son
3. Groiners 
4. Step-Ups

Movement Between Stations: Walking Lunges

• Round 1: Lunge for half the circle, then mosey
• Round 2: Lunge for half the circle, then mosey
• Round 3: Lunge for the full circle

Notes

• The plan was for lunges, but that didn’t happen.  Light mosey in between stations.
• Could only get 1.5 rounds in this circuit

COT:

• Praises for my niece.  Her breathing tube was removed.
• Praises for Puffdaddy’s mom.  She had a health scare, but after having it looked at, it turned out not to be a cause for concern.

Naked-Man Moleskin:

I sub’d in for Ballboy who originally had the Q.  This was also my first Q at Meathouse.  I’ve done a handful of Q’s and I’m pretty comfortable now.  But this one felt like my original VQ.  This AO kicks my a*s everytime and I respect how the guys in this group show up.  I was grateful to lead them in a challenging beatdown.  Looking forward to the next one!