Archives: Gas Station’s VQ

  • When: 20200428
  • QIC: Gas Station
  • The PAX: Buoy, Gunner, Dreamliner, Marvel, Gas Station, and approx 13 ducks.
  • Conditions: DDG was mostly sunny and slightly below 75

    FNGs: None

    DR PAX: None


    • SSH x 30
    • Burpees x 5 OYO
    • Abe Vigoda (Old Man Style) x 10
    • Arm Circles x 10 each direction
    • Mosey around pond – ½ way Yves Poll style, ½ way normal

    The Thang – Catch Me If You Can – DDG Style

    Each round one lap around the approximately 0.52 statue mile pond with the 1 pax performing the exercise then sprinting/striding to catch another pax doing the moving exercise.

    • Round 1 – 20 Merkins with Yves Poll
    • Round 2 – 5 Burpees with Kareoke
    • Round 3 – 10 SC Flutter-kicks with Old Man Style Mosey (50% speed)

    Since time allowed…

    • Bear crawl backward for 10 meters
    • Mosey for 20 meters
    • Bear crawl forward for 10 meters
    • Mosey for 20 meters

    Rinse and repeat until approx 6 min until Beatdown Termination Time (BTT)

    MaryHalf-Jacks (approximately 57.14% of a Black Jack)

                Performing about ½ of a standard Black Jack style circuit but “stationary” transitioning from one exercise to another. Beginning with exercise 1 (E1) at 11 reps and exercise 2 (E2) at 1 rep. Each round subtract 1 rep from E1 and add 1 rep to E2 until 11 reps on E2 and 1 rep on E1.

    • V-Sit ups
    • Supermans

    COT – Joshua 4:1-7

    • God commanded the Israelites to remove stones from the middle of the Jordan River as artifact to remember the deliverance of the Lord from the wilderness (time of trial) before entering the promised land (time of prosperity). The purpose of the stones was to remind the generations to come about God’s deliverance, His faithfulness, and their need to follow God.
    • What lessons are God teaching us that we need to memorialize and remember so that we don’t forget them when travel restrictions, isolation, and COVID-19 go away?


    • Discovered Marvel has an abnormal capacity to Yves Poll while Buoy identified his kryptonite are small dips in pavement.
    • Questions were razed as to whether the word “Ready” is a question or a statement. And if it is a question, is it being asked of the pax, thus necessitating a response. Or is a statement of the Q, informing the pax that the exercise is ready to commence. These are the deep thoughts pondered after approximately 63.76% of the way through Half-Jacks.


    • None

    F3 Important Links

    F3 Hampton Roads