The Farm: Beanstalk VQ
Date: 03/01/2024
AO: The Farm
Pax: #20, Black Tuesday, Sticks, Boss Hog, Schrute, Ear Tag, Sundance, Ferdinand, Eh, Nae Nae, Koa, Dozer, OGK, Drone Strike, G-String, Levy, Duracell, Animal House, Swiper, Rambus, Skidz, Beanstalk
QIC: Beanstalk
Conditions: Dark and cloudy, 32°
Workout Outline: See below.
Introduction:
Beautiful Friday morning in Springfield Nebraska for the first of March and Beanstalk’s VQ! There were a lot of pre-runners that took advantage of a warm morning for early March in the gloom. YHC was humbled by the turnout and excited for the workout! to see 20 #him join on a wonderful workout. With that said, we circled around the shovel flags and YHC completed the F3 opener to include speaking to my VQ experience, our mission statement, credo, and what F3 stood for. After acknowledging no FNGs we moseyed to the green space for Warm a Rama.
Warm-a-Rama:
Circle Up
- 15 tappy taps
- Big ones
- 10 sun gods
- 10 reverse sun gods
- 15 side straddle hops
First Circuit:
Mosey to the hill and split up in groups of three.
- One person starts at the top and one at the bottom.
- One runner up the hill and pushes the next guy
- Merkins at the top
- Squats at the bottom
- Repeat circuit to run the hill 5 times.
Excited mumble chatter fueled the group up the hill and encouraged dudes to push each other faster. Skidz provided a Bluetooth speaker and played so classic hip-hop. Called Omaha met at the bottom of the hill.
Second Circuit:
Mosey to backside of the grandstands
- Inverted rows on 2×6.
- 4 sets of 5 with crab walks in between
YHC gave instruction that either weren’t clear or weren’t followed by PAX but after a little more explanation everyone was facing the same direction and we were able to crab walk the same way. This was stolen from a previous workout and met with excitement.
Third Circuit:
Mosey to the track
- Got dudes into groups of 4
- Two dudes run a lap around the track while the other two Mary.
- Mary was directed by the pair and in sets of 15 AMRAP until pushed by running group.Â
- 3 laps by each pair.
Mary:
Sarpy Slammers
FNG: None
Announcements:
- Anniversary workout on 4/20
- Remember to use the prayer group on WhatsApp
- Prayers: Swiper’s daughter Chloe
CoT:
| Focus of COT is on the season of Lent. The purpose of Lent is to pause and focus on what is to come. Lent is preparing the hearts and minds of Christians to prepare for the death and resurrection of Jesus. This happens every year in the Church calendar and struct me of the importance of this time of pause and preparation in our lives. Each F3 gathered each morning has a busy life at work, at home, and at Church and I for one don’t take the appropriate time to stop and think about what is really important in all aspects of life. Just like each year the season on Lent focuses Church goers on the death and resurrection of Christ, I encouraged all hims present to find want to stop and focus on what is really important in all other areas of life. |
Prayer: Short and sweat.
Beanstalk