QIC: Jordy comeback Q
PAX: 16 STRONG
Jordy (Q), Little Jerry (Respect), Wham!, Goodman, Diablo, Fall Guy (Respect), Cardinal, Scratch, Bean Counter, Loco, Piggy, Lamb, Donger, Butcher, Pablo, Double Down (Respect)
“I won’t deny it, I’m a straight ridah you don’t wanna f@#* wit me”- Tupac Shakur, VQ at the O 1995
“Green Sally up and Green Sally down, Lift and Squat gotta tear the ground”- Green Sally, many many times last Tuesday at the O
So yeah, all apologies here for the late backblast. I’m “that guy”, for posting late. So here it is, the WAYBACKBlast for my return Q.
Jordy, an OG at the O finally returned to the Q at the sacred AO, and brought his pain game and boombox. 16 PAX crushed a CrossFit regionals workout set to Tupac, met Green Sally, and did the Magic Dance with David Bowie. Here’s how it went down…
Light jog around to coupons, pick up, return to tennis courts
COP
20 SSH Cadence
Arm circles
Runners/hip openers
Squat stretch
SKILLS WORK
Deep squats
Coupon Thruster
THANG- Tupac
Thruster-Burpee Ladder
1-2-3-4-5-6-7-8-9-10
Coupon thruster
Burpee over coupon
MARY- 3 Songs
1)Green Sally Up- Coupon squat- 3:25
2)Your Love Keeps Lifting Me Higher- Overhead coupon hold- 3:00
3) Magic Dance- Plank hold, up to SSH for chorus- 2:15 (I believe Wham! just danced here, no actual exercise)
Jog with coupons back to field, Coupons up
EXTRA MARY
3 AYG sprints across the field
Back to Flag
Name-O-Rama
COT, intentions, prayers
Such a strong showing on my return Q. I was no match for the PAX. All got better.
“I ain’t mad at ya, got nothin but love for ya”
Jordy out
F3 Louisville 