QIC: Noxeema Jackson (Solo VQ); PAX: Trump, Wham!, Grinder, Nugget, Cowbell, Left Eye, Sump Pump, Old Bay, Glen Ross, Snowman, Vincent, Porkchop, Curly, Zima (and an ineligible Zoolander bowtie drive-by appearance)
Conditions: 82 Degrees & Soupy
I’ve done a Co-Q with Wham! during VQ week at Norton Commons, but this was my first Solo Q and first Q at the Mutt in general. Having witnessed Old Bay oversleeping a few weeks ago, I basically didn’t sleep from 3:45am-4:30am in fear of missing it, but my house’s AC is still busted so I was up and angry for a beat (or sweat) down at the Blender. Theme of the day was to keep moving non-stop, and hard running in between all spots throughout the Mutt. 16 PAX came, ran and got better…
Disclaimer & Mosey around to parking lot for COP/stretching
- 20 side straddle hops
- 10 Imperial walkers (that I messed up the count on…)
- 10 slow grass grabbers
- Downward dog running stretches
- Cobra back stretch
- Kendra Newman’s (sp?)
- Arms across body stretches (with drive-by guest appearance from Zoo)
Thang: 30 minutes – hard run in between each spot along reflection path
- Spot 1: Coupons area: 45 seconds of curls, squats, overhead press, decline/incline merkins and chest presses, with 15 second off.
- Spot 2: Run around reflection path to monkey bars – 4 reps of 10 pull-ups with partner either on own or with spot, if no spot needed, other partner do merkins; plank while you wait if finished
- Spot 3: Run around reflection path back to bottom of hill for some good old bayish intervals: partners – 4 mins of 1 partner running up hill to do 5 side straddle hops, with other partner at bottom doing burpees; 4 mins of 1 running up hill for 5 side straddle hops and other doing LBCs
- Spot 4: Football field
- Suicides (flags) – 2 rounds planned but only 1 round as people were gassed
- Move to Mary
Mary: Remaining time (football field)
- 20 heel touches,
- 20 gas pumps,
- 20 American hammers (cadence),
- 20 flutter kicks,
- 30 LBCs, &
- Rosalita waterfall to end it (thanks BUSCHHHH)
Thanks to everyone who showed up today – it may not have seemed like it at the time, but that was a hell of a lot of fun.
– MRS. JACKSON
F3 Louisville 