QIC: Wham!

11 PAX: Dynomite!; Bob Ross; PK; Thumbtack; Flood Plain; Maxi; Pew Pew; Aerobie; Swifty; Uncle Rico; Wham! (Q)

Time: 0530

Weather: August in Louisville

Q’s ZooZooLemon Gear Check: Red #PopeStrong Tank Top; Black Champion Shorts; F3 Louisville Hoorag; Solomon Speedcross 3’s

I realized a few weeks back that the 1 year anniversary of my VQ was coming up on August 22 (last Wednesday) and so I tried to get on the Q calendar for that day because I thought it would be fun to re-run my VQ a year later.  Not surprisingly, however, all of the AOs already had Qs for that day because that’s how we roll at F3 Louisville.   So I instead signed up for the Incubator today because the Poshlands sets up nicely for my VQ weinke and it’s been a long time since I Q’ed out there.

I joked about this in my Pre-Blast but I had serious concerns that I would only get a few Pax to show up this morning given the fact that there was a Hollywood production happening at the O today (good work Red Roof et al, sounds like you boys crushed it), not to mention competing with Catfish’s Q down the road at North Posh.  So I was pleasantly surprised when I showed up at 0523 to already see a few Pax waiting and more cars rolling in.  All together, we had 11 HIM out there today, which is a perfect number in my opinion (except that an even number would have actually been better since we did partner work, but whatevs).

I gave a quick disclaimer and we moseyed to the large parking lot next to the coupon storage area, where we circled up for COP [Side Note #1: The Poshlands is in danger of losing its reputation as the poshiest AO site if something isn’t done about the 4+ foot tall grass surrounding the coupons…although it basically eliminates any chance of someone taking them].

20 SSHs IC
20 Imperial Walkers IC
20 Mountain Climbers IC
20 Single Count Merkins
Plank Progression (Regular Plank; Right Arm Up; Left Arm Up; Elbow Plank)

Thang 1:
Just as I did for my VQ at the O last August, I divided the Pax into 2 groups with the first group running the .7 mile loop around the Egg Lawn while the second group did the following:

  • P1: Squats AMRAP
  • P2: Run to end of parking lot, 10 Burpees, run back to relieve partner
  • P1 then did P2’s exercise and vice versa
  • P1: Flutter Kicks AMRAP
  • P2:  Run to end of parking lot, 20 merkins, run back to relieve partner
  • P1 then did P2’s exercise and vice versa
  • P1: LBCs AMRAP
  • P2:  Run to cones about 2/3 the way down the parking lot, bear crawl to the end, run back to relieve partner
  • P1 then did P2’s exercise and vice versa

[Side Note #2: I doubled the number of Burpees and Merkins from my VQ and also lengthened the distance of the Bear Crawls because I knew that a year later, this group could handle it…and they did.]

Once the first group returned from the Egg Lawn run, the second group took off around the loop and the first group did the exercises above until the first group returned.

10 Count and we were off to Thang 2 for the remaining 15 minutes.

Thang 2
This involved a Tabata-style workout with 50 second intervals of work and then 10 seconds of rest [Side Note #3: My VQ did this same thing but with only 30 second intervals of work and 15 seconds of rest.  A year later, we were ready for more.].  Half of the Pax did coupon work while the other half did non-coupon work, and then we switched.  This is what we did:

  • Coupon Work: Man Makers
  • Non-Coupon Work: Run to end of parking lot and back
  • Coupon Work: Curls
  • Non-Coupon Work: SSHs
  • Coupon Work: Shoulder Shrugs
  • Non-Coupon Work: Gas Pumps
  • Coupon Work: Squats
  • Non-Coupon Work: Carolina Dry Docks
  • Coupon Work: Irkins
  • Non-Coupon Work: Bobby Hurley’s
  • Coupon Work: Hold Coupon Over Head While Laying On Back
  • Non-Coupon Work: American Hammers
  • Coupon Work:  Derkins
  • Non-Coupon Work: Rosalitas
  • Coupon Work: Big Boy Sit Ups
  • Non-Coupon Work: Merkins

To spice things up a bit, I took a page out of OJ’s Q Book from this past Saturday and played heavy rock music during Thang 2.  I enjoyed it and hope the rest of the Pax did too.  Here was the full playlist (we only made it through the first 3 songs):


Count-a-rama, name-a-rama and intentions, including prayers for Flood Plain’s sister, Noxeema Jackson’s son, Weedwacker’s son, Abacus’s M, and Kilo’s M.  A lot of our Pax are going through tough times right now, which makes this group even more important.  Let us continue to be there for one another as we navigate through life’s ups and downs.

Thanks to the Poshlanders for letting me come out and lead them today.   Last August, I conquered my fears and Q’ed for the first time.  Now, a year later, I have Q’ed 20 times and am looking forward to the next 20.  What a difference a year makes.


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