BackBlast #Ruiner Digiorno Q #FatAmy #Tabata #RubberGloves #F3Counts #HIM #HL @OF3Louisville

14 PAX, 1 FNG: Gepetto, Captain Insane-O, Bean Counter, Flipper, Zima, Busssssssch, Vinsent (R), Jordy, Teabag (R), Wedding Singer, Pat Fogarty (FNG), Gillespie, Backdraft, Digiorno (Q)

This was my second time Qing at The O. Was kinda unsure about the weather and how many HIM’s would venture out. It does not surprise me anymore that the weather is not a factor for many of the PAX. We show up for our brother’s. The Mutt PAX came 6 strong and we captured that Ghost Flag. The Ghost Flag has been moving quit a bit in the last couple of weeks. I hope all of the newer PAX are enjoying the shenanigans.YHC was really excited to do something a little different. It is always a challenge to do the same exercises in a way that will get the #mumblechatter going and also have everyone Beatdown at the end. I think both were achieved. At the least YHC was Beatdown.

What can you do in 20 Minutes?
Sit on the toilet
Talk on the phone
Do the dishes
Fold laundry
Fix the broken…

YHC challenged the PAX to try these…all PAX agreed.
Disclaimer was given.
Count off by 2
Each groups will be busy for 20 minutes.
Do a Thang for 20 and then trade to the other Thang for 20.
Before we started I told the PAX I had a box of rubber gloves for anyone that needed them. You know…for the workout. You had to be there.

Thang 1 (tennis courts):
Tabata (45 sec exercise, 15 sec move to next spot)

  1. Merkin Rows (switch hands with weight after each down and up)
  2. Davinci’s
  3. Jump Rope
  4. Rockies (burpee w/coupon)
  5. LBC’s
  6. Curls (w/band)
  7. Air Squats
  8. Overhead Press (w/band)
  9. Merkins
  10. Triple Crush (w/coupon 3 moves, Curl – Overhead Press – Behind Head Tricep)
  11. Coupon Press

Thang 2 (tennis courts):
“Fat Amy”
50 Air Squats
10 Burpees
40 LBC’s
10 Burpees
30 Lunges (each leg is 1)
10 Burpees
20 Coupon Swings
10 Burpees
5 10yd BearCrawls
10 Burpees
20 Coupon Swings
10 Burpees
30 Lunges (each leg is 1)
10 Burpees
40 LBC’s
10 Burpees
50 Air Squats

We had 4 minutes left and like any Q we did not let it go to waste. Still on the tennis courts, we ran along the fence around 2 times. At each corner we alternated 10 Merkins and 10 LBC’s.

I really like the Girl WOD’s. This pic below puts them in perspective.COT: 2rdF/3ndF event at Mellow Friday Night raised over $300 in less than 5 minutes for Hopes Scarves. Get you Tailspin Tix from Zima, he has more for sale $40. Intentions were given both spoken and unspoken. YHC said a few words of inspiration and thanked the Sky Q.

For many of us, this is our time to clear our minds of the daily grind. It is a great time for all of us to bond and be there for each other. I appreciate this time with all of you. At first I came for the Fitness…now it is truly much more. The Fellowship and Faith keep me coming back.


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