The Danger Zone 02/07/24, 5:15AM, 38 Degrees : 50th Q!
PAX: 17 Total: Razzle Dazzle, Schrute, Q-Tip, Busser, Icy Hot, Ear Tag, Sundance, Feeney, Animal House, OG Kickstand, Ichiro, Black Tuesday, Ray Bans, Rooney, D2, Magnum
QIC: Duracell
Was very excited to return to the Danger Zone, home of my VQ, for my 50th Q!
Warmarma: 15 side straddle hops, 10 Big Ones, 10 tappy taps, 20 High Knees, 10 sun gods, 10 reverse sun gods, 15 Slap Back Jacks
Bleacher Creature Prethang: We paired up on the bleachers, with your partner at the opposite end of a long stretch of bleacher. We did staggered merkins with one hand on the low bleacher & one hand on the higher bleacher. Each merkin earned you one step forward with your hands until you met your partner coming the opposite way. Upon reaching the middle, we held chair pose with our 6 just off the bleacher for 45 seconds. To add some core, we sat on the bleacher, assumed the v-up position & did 20 “V-downs”. We then repeated the same sequence, heading back to the starting point & repeated the squats & V-downs.
Wall Prethang: We borrowed the wall at the bottom of the bleachers. First up was Balls to the wall. We held the position as each Pax went down the row & stated their F3 name & a goal that they had for 2024. (I did this at my VQ & wanted to repeat it because I learned then that if other PAX knew your goal, they would later ask you about it, holding each other accountable.
After the goals were finished, we continued wall work with 2 sets of upper, lower, than core exercises with 45 seconds of work & 15 seconds to recover/prepare for next move.
UPPER: Facing wall, feet on wall, tricep dips. LOWER: Wall squats, while doing alternating leg raises. CORE: Wall Planks.
UPPER: Feet on wall Pickle Pushers (pushing 6 towards heels) LOWER: Sumo Wall Squat w/ Hands over head. CORE: Side wall planks, 30 seconds per side.
The Thang: We met at the 50 yard line & did broadjump + burpee until we reached the goal line. Then headed back to the 50 doing crab walk with a Turkish getup on each side every 5 yards. For the last 4 minutes & 19 seconds, we ruined the song “Road to Nowhere” by meeting at the circle of the center of the field & bear crawling around that circle. Every time the song says “Road to Nowhere” we’d stand up & do 2 jump squats, then resume bear crawling.
COT: The COT incorporated the song “Road to Nowhere” and the importance of having a goal to strive for. I shared how I spent years just getting by & didn’t have a definite goal to strive for. After setting & achieving a goal, I’ve learned that the effort to push yourself is more than worth the mental victory you feel by achieving your personal goal & encouraged the PAX to define a goal & flat out go for it.
Aye!
Duracell