VQ: Spreadsheet
Pax: 14 = Old Bay, Country Boy, Glen Ross, Gepetto, Saban, Backdraft, DiGiorno, Tiger, Mouth, Mad Cow, Water Boy, Deuce, Zartan,
I’m not a runner. Never have been and I don’ t plan on becoming one. So I made sure to incorporate some running…..
Thing 1:
Mosey over to the stop sign next to church and started off with an Indian run. 2 lines with the PAX at just under a mile distance meant plenty of sprinting to the front for all.
Once back in the parking lot we did a little stretching:
-Arm circles forward and backwards
-10 Grass Grabbers
-20 SSH
Thing 2
I tried working the formula for a full body workout so I went with rotating stations to keep everyone moving ALL the time. You keep exercising until the group behind you made it to your station. If you finished the main exercise, you moved to the waiting exercise. When your replacements showed up you did the transition exercise to the next station. It went something like this:
First round:
Station 1) Lap around the school to station 2
Station 2) 40 LBCs. Waiting exercise was AMRAP SSH and transition exercise was bear crawl to station 3.
Station 3) 40 plank jacks. Waiting exercise was AMRAP squats and transition was a lunge walk to station 4.
Station 4) 40 merkins. Waiting exercise was plank of your choice and then mosey to station 1 and start all over again.
Second round:
1) Another lap around the school to station 2. I don’t like to run so I made sure we had to run.
2) 30 Freddie Mercuries
3) 30 jump squats.
4) 30 incline merkins.
I decided to keep the same waiting and transition exercises for each station to keep it simple and because I was running out of space on my paper…..
Third Round
1) Another lap around the school to station 2.
2) 20 Gas pumps
3) 20 Mountain climbers.
4) 20 Incline merkins.
Time was running out so I called an audible and it was time to circle up. No Thing 3 this time. Someone mentioned Waterboy was walking which is probably why we did not get there.
We circled up, prayed for our family, friends, and reminded ourselves to live each day to the fullest!
Thanks for letting me lead today. I have some ideas for modifications to the formula for next time and maybe have DiGorno dj.
F3 Louisville 