Vanilla, Plain Vanilla!
The Q had been sick for weeks and was just looking to get back to form as quickly as possible. My Pax experienced plain vanilla this morning in the gloom. Nothing fancy, nothing exotic. I didn’t dress up or play some nice dance music….
It was just p-l-a-in v-a-ni-l-l-a…
The Q: Quimby
The Pax: Whamo; Gipetto; Mad Cow; Deuce; Backdraft; Zartan; Face; Country boy; Spreadsheet; Waterboy Wedding Singer; Saban; Zima; Busch; Digiorno
Warm Up
1ST LAP AROUND HT
Left Leg Forward; Right Leg Forward; Upward Dog; Downward Dog; Upward Dog; Downward Dog; Slow Squats (Elevators); SSH’s; Squat Kick Forward; Squat Kick Backwards; Series of Shoulders Stretch
2nd LAP AROUND HT
5 Burpees, then 10 Merkins; reset and 10 Burpees, then 20 Merkins; Always SSH’s until the PAX is finished with each set!
3rd LAP AROUND HT
5 Burpees, then 20 LBC’s; reset and 10 Burpees, then 40 LBC’s Always SSH’s until the PAX is finished with each set!
4th LAP AROUND HT
5 Burpees, then 10 Squats; reset and 10 Burpees, then 20 Squats Always SSH’s until the PAX is finished with each set!
5th LAP AROUND HT
Circle up for a little AB work: Flutter Kicks; Gas Pumps; Rosalita’s and Spelling Bee – QUIMBY. Finished with something akin to a dead man. Just lay, breathe and get your head right for the day. (Someone wake Wedding Singer up!)
COT
We circled up and found out that Face is no Greg Louganis (or is he?) and we offered up intentions. Wedding Singer’s Father; Sam Kaufmann; Digiorno’s Aunt; Quimby’s Friend’s wife and Mother-in-Law; West Coast Firefighters. Waterboy challenged us to avoid processed food and focus on fresh/healthy…our 2.0’s are watching.
I led us in a quick prayer and thanked the Sky Q for his many blessings!
Now go win the day!
F3 Louisville 