Q: Curly (V)
13 PAX: Doubtfire, Quimby, Spinal Tap, DiGiorno, Wham, Geppetto, Mr. Ed, OJ, Zoolander, Busch, Backdraft, Zartan
Nerves for the inaugural Q no doubt present when I arrived at our site and promptly locked my keys in the car. Things off to a great start…….no doubt the day would take a turn for the better.
Warm up – arm circles, arm swings, SSH, grass grabbers, Ruski walks, finger walk out to DD, wait for it, to cobra, finger walk back to upright (x3). Jump-throughs (aka groiners?).
Thing 1 – 8 round tabata, 45 on / 30 off. Alternating sets of burpees and merkins. My day was looking up already.
Russian Walk at your pace (60 sec)
Thing 2 – break into groups of 3, partner 1 does 15 skaters while other 2 wall sit. Rotate. 2 sets.
Thing 3 – w coupon. 10 minutes, on every minute 7 thrusters, 7 curls, 7 mountain climbers, rest until the top of the minute. Repeat x 10.
Core Work – planks, planks, planks, LBCs, flutters, 8’s and birddogs. Hurts so good.
Prayers for God’s Presence, Prayers of Thankfulness, Prayers for the man on my right and on my left.
Kind words to Busch and Digorno for long ride home for key retrieval.
F3 Louisville 