QIC – Abacus (VQ)
9 PAX – Kilo, Iceman, Mr. Hat, Gypsy, Cochran, Bob Ross, Flop (FNG), Logs (FNG), and Bunion (FNG)
#Poshland was especially perfect for Abacus’ VQ Back to the Basics #Beatdown
Fun and more fun were promised on this workout…
Pre-COP Fun:
Circled up for some Merkin / Plank fun
25 Merkins I/C
Remain in plank for count by PAX to 60
20 Merkins on Q’s count
Remain in plank for count by PAX to 30
15 Merkins on Q’s count
Light Mosey over Egg Lawn for COP
25 Side Straddle Hops I/C
25 Squats I/C
Remain in AL GORE while PAX counts to 60
20 Squats I/C
Remain in AL GORE while PAX counts to 30
20 Abe Vigoda I/C
Thang 1:
Black Snake Run
PAX lines up single file with space. HIM in back of line weaves through PAX while running around the Egg Lawn. Cycled through PAX 1 time and Q led PAX through the woods to middle of Egg Lawn.
Thang 2:
From middle of Egg Lawn to parking lot take 10 lunges followed by 10 frog hops until get to otherside…Total distance covered approximately 700 feet
Thang 3:
Route 66 X 3
First time:
OYO At first light post 1 Burpee, run to third light post 2 Burpees, rinse / repeat until complete 11 burpees…PAX Plank or otherwise try to recover waiting for rest of PAX to finish suffering
Second time:
OYO Same as first time except every other light post then substitute merkin for burpee
Third time:
OYO Same as first and second except at every light post then substitute squat for merkin
Mosey to Flags for some Mary
Circled up for wet Mary on the soft Poshland of @Parklands
ABC’s, 25 American Hammers I/C, 25 Freddie Mercury I/C, 20 LBC’s
Yoga to cool down and stretch
COT: Name o’rama and intentions. Iceman’s father had surgery and making a strong fight in his recovery (prayers for his father and family). Cochran’s mother had surgery; doing well. Kilo’s friend is going through a divorce and prayers for grace, peace, and understanding for his friend. PAX requested the Good Lord’s grace on our intentions those spoken and unspoken and asked God help all of us be the #HIMs we are called to be.
Thank you to the PAX for all your hardwork on my VQ! I was honored to have the opportunity to lead such an awesome and hardworking group of #HIMs! What an awesome experience. #GETBETTER #HIM
F3 Louisville 