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Heidi’s VQ – 12.07.2019

4 strong at the Armory this morning for Heidi‘s VQ!
PAX: Kwame, Operation, and Ron Swanson showed up for the fun.
QIC:Heidi
Warmarama:
  • SSH
  • Arm Circles
  • Good mornings
  • Cherry Pickers
Thang:
Heidi’s Fun Run, broken into 5 pain stations, with 20 count of each exercise.
  • Run 1 mile
  • 100 Merkins total
  • 100 LBC total
  • 100 squats total
Frog Burps & Bear Crawls
  • Frog jump, then 1 burpee, and repeat across the lot
  • Bear Crawls back across the lot
Black Jack – Start on the sideline of parking lot. Perform 1 Merkin – run half of the parking lot – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC. (stopped at 10 Merkins because there was more fun to be had!)
Mosey to flagpole 
Football Runs / Push up Jacks – In a circle, perform fast-feet football runs, a PAX yells “down” and quickly fall into plank and do four Push-Up Jacks, then quickly pop up again to do more football runs and repeat until each PAX has a turn.
Mosey to picnic tables
Football Runs / Low Planks – In a circle, perform fast-feet football runs, a PAX yells “down” and quickly fall into and hold a low plank position, then wait for PAX to call “up” to pop up again to do more football runs and repeat until each PAX has a turn.
Ended with four of each of the following:
  1. Ski Abs
  2. In & Out Abs
  3. Oblique Push-Ups
Mosey to parking lot for COTRound up as many PAX as possible for Spring Hill Christmas parade on Dec 14th!
Kwame has spent $$$ on banners for the truck and we want a big F3SH showing, because 3 guys walking in a parade carrying coupons is just silly.Prayer requests:
Marriage & family struggles for a good friend of Kwame’s.
Operation & M met with doc and discovered her test results show she has a cluster of kidney stones hanging out just waiting to bust loose for a good time. (that’s some serious pain, kidney stones are NO JOKE!)
Lifted up Ganis, and prayers for strength and guidance in all of our marriages each day.Great work this morning, men! I love being a part of this group.
SYITG,
Heidi

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