The Extender
Conditions: Clear Skies and Bright Fireball rising in the East, 62 degrees with slight Southerly winds.
Q: Quimby
Pax (20): Fergy; Sump Pump; Wham-o; Cowbell; Sherpa; Tiger; Buschhhh; Gepetto; Tureen; Mouth; Steerage; Left Eye; Duplo; Glen Ross; Backdraft; Wendy; Wedding Singer; Fridge; Zoolander; Scratch
COP:
Slow jog around HT to side parking lot
10 BOYO’s just to get started
Upward Dog
Downward Dog
Shoulder Stretches
5 BOYO’s to finish
Lap at Pace around HT to football field
THANG 1
Broke group up into 7 groups of 3
A-AMRAP LBC’s until relieved by C
B-Sprint 40 yards, then army/bear crawl 20 yards, then sprint 40 yards to other end of field
C-AMRAP Squats until relieved by B and run back to A
Rinse and Repeat 3 times!
THANG 2
One more time around!
A-AMRAP Air Presses until relieved by C
B-Sprint 40 yards, then army/bear crawl 20 yards, then sprint 40 yards to other end of field
C-AMRAP SSH’s until relieved by B and run back to A
Rinse and Repeat 3 times!
THANG 3
And just to make it three….
A-AMRAP Lunges until relieved by C
B-Sprint 40 yards, then army/bear crawl 20 yards, then sprint 40 yards to other end of field
C-AMRAP Merkins until relieved by B and run back to A
Rinse and Repeat 3 times!
Lap around HT at Pace to flags to circle up for Mary
Mary
Flutters; Rosalita; Gas Pumps; Freddy Mercury; American Hammer and my favorite, spell MAYOR QUIMBY to finish up!
COT
Learn to count to 21 again
Nameorama: Wendy threw down some knowledge on his origin…he was just trying to please his Father in Law…
Intentions: Lifted up all those who are struggling and special shout out to Pope (who at 88% capacity) has still been kicking our asses for a year) and Wedding Singer’s Father. I know there were a few others and many unsaid, so we bowed our heads and thanked god to have this group of men to lean on. I have not been in the group think lately (a lot of solo trail running for me), but it is ALWAYS refreshing to be with all these HIMS!
Now origin of Quimby…I liked to think it was Zoolander’s post about a man and two women and really glad it isn’t man and two men, but Zartan named me Quimby for all of my glad handing around town, ala the great Mayor from Bart’s hometown…
“It’s what I have been looking for and didn’t know it!” Quimby – June 2017
F3 Louisville 