VQ: Waterboy
18 PAX: Flo, Deuce, Backdraft, Tron, Gipetto, Mouth, GlennRoss, Busch, Zartan, Zolander, Mad Cow, Bubblebee (Respect), Newman, Digorno, Taurine, Tiger, Country Boy, Waterboy.
Thoughts: COLD ONE THIS AM Boys! Thought long and hard about the VQ and ultimately came to conclusion to make it simple. Glad I did after CB’s brutal Tues pull-up session. Busch…this ain’t running. Zoolander…go back to #themutt and make sure those balloons are in their proper place for me plz. Mouth…that’s a Glute you’re stretching. Mad Cow…thanks for the kickstart on the Q.
Weinke: Warmup – Started with a jog around HT to the portico for some Side Stradle hops and then some stretching for the sprints we were about to do. Toe touches, hammy’s, Glutes, Achilles, etc.
Ran back around HT to the AO starting position which was “sui….’s” or “line taps” as we call them nowadays. Guess we did about 6-8 of these (whose counting?) as a PAX with some basic stretching between and some jogs back. Was that some heavy breathing I heard?
Circled up and took a page out of TH’s P90X for some ab exercises but called it Ab Ripper PAX w/Merkins…What did you just say? That’s right…
- In & outs – x 20
- Merkins – x 5
- Bicycle (Freddy Mercuries) – forward – x 20 / backward – x 20
- Merkins – x 5
- Crunchy Frog – x 20
- Merkins – x 10
- Crossed Leg/Wide Leg Sit-up – x 15
- Merkins – x 10
- Scissors w/hold – timed
- Merkins – x 15
- Hip raise – x 20
- Merkins – x 15
- Heels to Heaven – x 20
- Merkins – x 15
- Roll-up/V-up – SCREWED UP – move on next exercise
- Oblique V-up – x 10 each side
- Merkins – x 15
- Leg CLimb – x 10 each side
- Merkins – x 10
- American Hammers – x something….
- Merkins – x 10
- LBC’s til time (1 min) per Zartan
Until next time…I’m out. WB
F3 Louisville 