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F3 | June 23, 2017

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Law Bringers VQ

  • When: 1/10/2017
  • QIC: Law Bringer
  • The PAX: Warrior, Medic, P.K., Thor, Law Bringer (QIC)

SSH x 25
IST x 25
Windmills x 20
Squats x 15
2 laps around church
Mosey to shed
Block complex x 10
Incline merkins x 10
Block rows x 15 each arm
1 lap around church
Block curls x 20
Decline merkins x 10
Block overhead press x 10
Block rows x 15 each arm
Lunge Walk to pole and back
1 lap around church
Webicide – 5 Squats / merkins up to 10
Fire hydrants x 10 each side
Chair x 45 seconds
LBC x 30
Low flutter x 20
Obliques 20 each side


Great job brothers. Thank you for all coming out for my VQ. Definitely a learning curve as I did not have near enough written down but we filled the time with ideas from the Pax. Don’t worry, it won’t happen again…’ll triple it next time! Everyone did great. Thanks for pushing through.

  • On January 11, 2017


  1. Great job Brother! Welcome to the Q life! Now you’ll just start to think of things by how much pain it’ll bring to everybody else!

  2. Sunspot

    The more the PAX dont like it, the more reps you do! Great job for your VQ!

  3. nicely done.

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