After volunteering to Q the Tank on Wed AM, I decided to go to the archives and pull out my very first Q from the O. I expected an entirely new group of PAX to experience the Wienke and that was the case. PAX Snowday, Meatball, Tony Malito, Aerobie, Flounder, Carlose’, Runway, Launch Pad and Vincent (Q) hit the Tank running.
We stared with a mosey around the parking lot and grabbed coupons for later use. Warm up, SSH’s IC, Grass grabbers IC, Imp Walkers IC, Downward Dog, and Cobra stretchs.
The Thang – 4 coupon exercises followed by a burpee suicide.
20 Merkins, 20 Curls, 20 Bent Over Rows, 20 OHP – suicide burpee 4,3,2,1
20 Incline Merkins, 20 Squats, 20 Upright Rows, 20 OHP – suicide burpee 4,3,2,1
20 Decline Merkins, 20 Curls, 20 Dead Lifts, 20 OHP – suicide burpee 4,3,2,1
The next Thang – Mosey down to the grass for Mary. V-ups, pretzel crunch each side, heel touch crunches and flutter kicks.
After Mary, we went back to coupons and repeated the first two coupon sets, 15 reps of each.
6:15 we stored the coupons and circled up for announcements and COT. Check Slack – lots going on in F3 Louisville.
Until next time SYITG. Vincent.
F3 Louisville 