I’ve been thinking about this one for a while… practicing, planning. So, to say that I was a little flustered when my super cool iphone 5SE (don’t hate) lost connection at the beginning of the post was an understatement. I’m not going to lie, I was out there at 5:00 making sure all was functional on the muisc front. Alas, after a few extra seconds in plank, the QIC got it together and connected the bluetooth
QIC: Glauc PAX:(17) Mr. Hat, Boozer, Steamer, Vincent, D Down, Grave Digger, Wham!, Gypsy, Bob Ross, Swifty, SC, Insano, Uncle Rico, L Jerry, Methane, Tool Time, Newman
Attire for Zoo: My inner Gary Player was in me this am. All Black: Compression socks with 3/4 length compression pants under black UK shorts. Black UA pullover hoodie.. No Toboggan.. Not needed for this post.
Notables: Newman is Back, Insano wore long sleeves, Kilo fart sacked, Vincent balled out, 2 fine HIMS who have just lost love ones posted, The total el mutt count: goose egg, zero, nada. Vincent, you are “O” right??
Warm UP:
Mosey around parking lot with OYO Kenda Newmans (forward and backward), Back @ Flag: SSH (25, IC) , Cherry Pickers (15, IC) , Hamstring Hold
The Playlist:
Soul of Fire: (3rd Day) SSH the entire song, on “soul on fire” do 1 burpee (WC) (“soul on fire” is said 15x duing the 3:15 of song)
Run to Northern Lights: (a little over 1/4 mile and over the PRiK)
Hypnotize: (Notorious B.I.G.) AMRAP: 7 Mexican jumping bean squats, run to base of N. Lights, 7 Merkins with shoulder taps, run back to start (repeat for entire song) Think I did 4 rounds?? (3:49 song)
Lord I Need You: (Matt Mahr) 3 minute song (ish) 1 minute merkin row on right side, 1 minute merkin row on left side, 1 minute Floyd Money Mayweathers.
Jump in the Line (Harry Belafonte) AMRAP (Like during hypnotize) : 7 Box jumps, run to base of N. Lights, 7 T Merkins, Run Back. (Repeat for song: 3:38)
Jessie’s Girl:(Rick Springfield) A shout out to Whams! alter ego, Jessie. Even though I have never met “Jessie’s friend” I am sure she is a nice lady considering she lets him post at the posh on a random monday. Back Work. 1 minute (ish) all exercises on your stomach. 1) right arm up with left leg , switch to left arm up with right leg (Alternate: AMRAP) 2) Arms out to side with both legs up ( AMRAP, Up/Down) 3) Hammerheads..
Run Back To Flag with pause at base of bridge to wait for 6.. Then basically a Billy Run Back. Way to push it boys.
Soul on Fire ( A repeat from above)
What a Beautiful Name: (Hillsong) A beautiful song if you have never heard it. In Elbow Plank during majority of song. During Chorus, move to full plank and perform Merkin on Key descriptive words (beautiful, wonderful, powerful, jesus). This was tough and good core work. Not sure how many merkins, but holding any form of plank for that long is no joke .
Intentions to those who have lost love ones recently ( Gypsy and Starchild)
A shout to the ultimate reason we wake up rain, shine, warm cold.. We don’t let outside circumstances affect our lives… Pushing that a little further (farther? Think Farther refers to a distance??) We don’t let outside circumstances , the ups/downs of life deter us from our faith and what we believe.
You are a fine group of HIMS and I was honored to lead the Q this am.
Glauc OUT!
F3 Louisville 