Weather at the Rooster-Cold with slight wind
Comments/Questions The Pax was restless and doubted my abilities. I had to reintroduce myselt to some and meet others for the first time. Where have you been? Where is the music? Do you know what you’re doing? Seems pretty vanilla out here. Are you sure? Why?
Q Quimby
PAX- Zartan, Digiorno, Abacaus, Big bird, Dot
Oj, Storm trooper, Busch, Fridge, Tiger, Old bay
Left eye, MoutH, Glen Ross, Zoo,Spreadsheet
Zima, Wham o, Mad cow, FNG Bernie, FNG Jackie moon
1 lap around school
Circle up
Shoulder stretches
Upward Dog
Downward Dog
Kendra Newman’s
Grass Grabbers
Side Straddle Hops
Thang 1
Broke into 3 groups
Group 1 – Coupon Work – 20 Squats, 20 curls, 20 Bench and 20 Presses – Run to relieve Group 2
Group 2 – AMRAP Pull-ups and 20 Squats – Rinse and Repeat – Run to relieve Group 3
Group 3 – 20 (10/10) incline/decline Merkins and 20 Lunges – Run to Group 1 start area
2 Circuits
Thang 2 (only had 3 minutes left) Cicrled up for a little AB work.
Flutter Kick (s), Rosalitas, Gas Pumps, Freddy Mercury’s – through circuit twice quickly and finished with fan favorite-Spell in CAPITAL letters QUIMBY
COT
We circled up, Nameorama, 2 new FNG’s, the 6 was OJ and we learned he does not drive a white bronco and lifted up our intentions.
Vanilla-straight Vanilla
F3 Louisville 