Today was my 68th post according to Tron’s magic machine and I had the awesome opportunity to Q and send a number of our guys off to Florida, and various other southern spots for Spring Break.
With the forecast showing a 100% chance of rain during our scheduled time, I probably over prepared for the elements– I know you guys noticed my laminated station cards. Instead of another rain drenched workout, I was fortunate to get 18 awesome PAX in what ended up being a relatively dry and warm morning.
Took me awhile to think about what I wanted to do, but thinking back, this workout is a pretty good reflection of parts of my personality. I always have to be moving, I enjoy organized chaos, I always try to squeeze in a lot of things in a short window and I get a bit OCD about making sure things go with few hiccups (back to the rain/laminated cards move). Shout out to CI and Red Roof for again providing a sounding board to my ideas.
And, here’s the workout as a result:
PAX: Q: Gillispie, OJ, Star Child, Nickelback, Pope, PK, Red Roof, Flo-Jo, Kilo, Mayberry, Scratch, Situation, Diablo, Chappo, Captain Insane-o, Slippers, Trump, Peach, Wham!
Tank top count: 1 more than whatever was at the Extender.
Warm Up:
20 SSH
20 Imperial Walkers
20 Grass Grabbers
15 Copperhead squats
5 BOYOs
Thang 1: Station work
PAX counted off in groups of 4. There were 3 stations set up with various exercises, with a 4th group acting as a timer with a run (starting w/ 5 BOYO’s). The running group then relieved station 1 and everyone moved down to the next station. Each group hit the 3 stations twice for 2 different rounds of exercises and each group had their 2 times of being human stopwatches.
Station 1 Coupons
Round 1:
10 Coupon Thrusters
10 Coupon Curls
10 Coupon Rows
Repeat until relieved
Round 2:
10 Coupon Overhead presses
10 Coupon Swings
10 Coupon Squats
Repeat until relieved
Station 2: Suicides
Round 1:
Suicide Merkins
(Court 1: 5 merkins, Court 2: 10 merkins, Court 3: 15 merkins, Court 4: 20 merkins)
Side Straddle Hops until relieved
Round 2:
Suicide Burpees
(Court 1: 4 burpees, Court 2: 3 burpees, Court 3: 2 burpees, Court 4: 1 burpee)
Side Straddle Hops until relieved
Station 3: Mary’s
Round 1:
20 American Hammers
20 Freddie Mercuries
10 Da Vinci’s
LBC’s until relieved
Round 2:
20 Gas Pumps
20 Mountain Climbers
10 Groiners
LBC’s until relieved
Thang 2: Partner Coupon work
Pax partnered up for the following exercises bringing 2 coupons per group. I was lucky to get Trump, who actually had to push me on a couple parts of my own workout. Thanks Trump!
1st set
- Partner 1: runs up and bear crawl last court
- Partner 2: alternating merkins
- Swap
2nd set
- Partner 1 runs up and runs back, broad jumping last court
- Partner 2: Dips
- Swap
3rd set
- Partner 1: runs up and runs back, lunge walk last court
- Partner 2: Coupon step ups (while holding the other coupon up tight to the chest)
- Swap
Thang 3: Duck, duck F3
Everyone called out an exercise and took a lap around the Pax. Everything from burpees to A-Rods. Ended up being perfect timing, ending at 6:14 with a minute to put coupons back….
After, headed back to the flag and we circled up for COT. Get out and support Nickelback in his VQ at the Carpenter Tuesday, and other sites with many of the PAX heading out of town for Spring Break. Prayers up to our guy Abacus and to those who are traveling for Spring Break. Hoping everyone gets some well deserved time with the fam.
Hope it was fun and challenging. Thanks again to everyone who came out. I hope everyone got better. Looking forward to doing it again. Gillispie out….
F3 Louisville 