Off Season Challenge

December 2 - February 16

Get strong, improve your body composition & build healthy habits

Team Leaderboard

As of Monday 8 am, 1/6

Team Points (Based on Weekly Team Ranking)


WEEK 7 CHALLENGE: Squat Your Way Strong

  • Some fitness experts recommend the squat as the one exercise people should do every day if they had no time for anything else. “50 squats a day will keep the doctor away—seriously,” Dr. Christopher Stepien, a sports therapist and chronic pain expert said. So that is what we will do: 50 Squats a day! You may break them up throughout the day or bust them out all at once. The video below instructs good form. You can do bodyweight or add the kettlebell.

VIDEO: Kettlebell Goblet Squat

The Teams

Noda's Nirvana's (Captain: Dave Noda)

  • Ken Carl
  • Tim Duffy
  • Jon Hageman
  • Mike Leon
  • Lesley Macedon
  • Jonathan Markowitz
  • Ruth Meade
  • Barbara Miller
  • Matt Parr
  • Tom Ross
  • Samantha Starsick
  • Rick Sudekum
  • Larry Thuet
  • Mark Zaar
  • Gina Zaar

The Warriors (Captain: Ron Dorneker)

  • Bruno Bertocci
  • Carol Cook
  • Ted Cornell
  • Glenn Crane
  • Rick Davis
  • Larry Jones
  • Sarah Jones
  • Meg Naulty
  • Mary O'Broin
  • Scott Ruiz
  • Mitur Sakoda
  • Pam Staton
  • Carol Steele
  • Tina Umanskiy
  • Robbie Ventura

Ride the Storm (Captain: Terry Gross)

  • Roberta Auslander
  • Jane Irwin
  • Robert Lee
  • Audrey Lessinger
  • John Nichols
  • Carole Ortiz
  • Ken Ortiz
  • Bryan Proctor
  • Emily Qualich
  • Mike Rechtin
  • Bryan Segal
  • Lori Ventura
  • Rory Welch

In the Zone (Captain: Kate Amaral)

  • Gil Bathgate
  • Lana Burl
  • Anna Clausen
  • Parris Devine
  • Bill Duke
  • James Egan
  • Jackie Greenberg
  • Janet Katz
  • Howard Kreiner
  • Suzie LaBelle
  • Tony Lakier
  • Estelle Lakier
  • Jen Mandel
  • Karen Whitson

Blue Zone (Captain: Janine Newman)

  • Inga Andrews
  • Jamie Bagelman
  • Meghan Brooks
  • Michael Brooks
  • Peggy Burroughs
  • Sam Cole
  • Paul Kretekos
  • Murray Lessinger
  • Kimberly Lilly
  • Amanda Ray
  • Michael Ray
  • Larry Wright
  • Alan Zablocki

Weekly Reflections

The Warriors

"Grateful for the opportunity to go to Breakthrough yesterday. Reminds me of an inspirational quote: “The measure of our compassion lies not in our service of those on the margins but only in our willingness to see ourselves in kinship with them"

In The Zone

"Reflecting on our morning at Breakthrough Ministries:

1. Power of a team - I was struck by how much we were able to do in a short period of time, and felt proud that we were making a difference. It was a great reminder that dedicating a small amount of our time in life can make a huge difference to those in need.

2. Spirit of VQ - I was reminded what I like so much about the VQ community - positive energy filled the room. The highlight for me was when we lined up for a team photo, and the way that the participants of Breakthrough taking the photo were smiling and laughing with us.

3. Personal - I could and should do more. I recall my sister telling me that whenever she participates in a giving event, she feels she always receives more in return. I cannot agree more.”

Team Blue Zone

"Yes, it is hard to believe that this was the first full work week of the year for me. It’s almost like the holidays were a long time ago. I am grateful for the time with family, friends and the camaraderie of the VQ teams!"

Noda's Nirvana's

"This OSC has been good for me so far. I've lost a few pounds and maintained a new habit. I do have an injury that's keeping me off the bike and weights, but it seems that I get to practice patience here, and remember not to take what I have for granted. The Breakthrough event reminded me of how fortunate I am, putting my problems into perspective. And that VQ is about good people."

Ride the Storm

"Hang in there- This time of year can feel overwhelmingly dreary"



  • Cardio/Endurance: 2 pts per session greater than 30 minutes (Heart rate above Zone 2). Max 3 days per week (6pts max per week)
  • Strength: 3 points per session. Max 3 per week (9 points max per week)
  • Reflection: 1 per week. Reflection will be posted on team Whatsapp channel. Max 1 per week (10 points)
  • Nutrition: 0, 1 or 2 points per day, 0 = worse than normal, 1 = same, 2 = better than normal. Max 2 points a day, 14 points per week
  • Weekly Challenge: Complete each day of the challenge. Max 7 per week (1 point)
  • Habit Builder: 1 or 0 per day completing your habit builder. Max 1 point for each day you complete the challenge


You will pick a habit builder that is a personal challenge you choose at the start of the OSC for the full 11 weeks. You will receive 1 point each day for achieving your goal in one of 5 areas.

  • Sleep (7+ hours a night)
  • Hydration (drink half your body weight in oz per day)
  • Journaling (daily intention/priorities or evening reflections)
  • Meditation (5-10 min per day or Headspace app)
  • Screen time (decrease usage by 25% based on starting percentage)

Share your selection with your team captain!


Scored at the end of the 11 weeks

  • 30 points for each pound of muscle gained
  • 30 points for each pound of fat lost


OSC Bonus Points Event (30 points): January 11th

Breakthrough Ministry Event - stay tuned for more info!