My VQ, Sprints, Out of Gas and Missing a Cap

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My VQ was long overdue, but finally got this scheduled and had lots of fun and thanks for all the support.

The Warm Up:

  1. Side Straddle Hop (x10)
  2. Michael Phelps (x10)
  3. Hill Billy (x10)
  4. The Reacher (x10)
  5. Baby arm circles forward and backword (x7)
  6. Mountain Climbers (x10)
  7. Peter Parkers (x10)

The Thang:

1: Moseyed to Bear Crawl Hall and did Indian Bear Crawl to the benches.

-This was in honor of Zamboni who invited me to F3 and had his VQ the first day I came. This was the first exercise he ran so wanted to imitate the legend and my F3 Father.

2: At the benches three sets of:

  • 10 Decline Murkins
  • 20 Dips
  • 30 Sec. Arm hang

3: Lunges to light pole and crab walk to the parking lot.

4: Football field –

  • 5 Burpees, 10 Murkins, 20 Bicycles followed by 75% sprint to midfield 50% to the end. Repeat and return.
  • 5 Bobby Hurleys, 10 Diamond Murkins, 20 Mountain Climbers followed by 95% sprint to midfield and 50% to the end. Repeat and return.
  • 10 Fence Decline Murkins, 20 Sit ups, followed by 85% sprint to midfield and return.

Mosey back to the flag.



We met Adam our lone FNG who told us enough details to get the name Gas Cap.

Prayer requests:

  1. Family of PV student Comfort for the family who lost their son at PV.
  2. Prayers for the young man Full Monty has been helping.

What a fun experience. Thanks for the support and everyone worked hard. Great job Badlanders!

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