VQ Birthday Beatdown

AO: The Ridge

When: 01/02/2021


Number of Pax: 21

Pax Names: 5-Putt, Bob Villa, Boston Butt, Disco Ball, Fish Sticks, Foundation, Hanger, Happy Camper, Jellystone, Joe Dirt, Morticia, Nickelback, PenaltyBox, Ron Swanson, Toby, Tourniquet, Trojan, Vern, Woody,

Number of FNGS: 0

FNG Names:

QIC: Dr. Fauci

The BackBlast:


Arm Circles IC (12)

Imperial Walkers IC (12)

Tappy Taps IC (12)

Abe Vigodas IC (12)

OYO Stretching (60 Sec)

Thang 1 – Play on 4 Corners

1st Stage

Hand Release Merkins (37)

2nd Stage

Lunges (37 per leg)

Air Squats (37)

3rd Stage

Big Boys (37)

Scissor Kicks (37)

Monkey Humpers (37)

4th Stage

Plank Jacks (37)

LBC (37)

SSH (37)

Merkins (37)

5th Stage

Chest Press (37)

Goblet Squats (37)

Skull Crushers (37)

Curls (37)

Shoulder Press (37)

Thang 2

Rinse and Repeat


Waterfall Burpees

60 Second Plank

Big Boys IC (12)


Understand that there are people in this world that elevate themselves by bring others down.  We all know someone like that or have experienced it, do not let them get to you!  Use your family, F3 community and friends to fill any mental cracks and steel yourself.  You hold yourself accountable and never let anyone bring you down.