While away on business in Chicago, Snowday and Nino both reached out to me to see if I would be willing to help out and Q at both the Chopper and the Fog. My flight home was scheduled to get in after midnight Friday morning. Due to my schedule with swim practice, I am trying to make as many workouts as I can, and what better way to do this than by leading them. With little time to develop a WO, I utilized one that was developed by my wife (Houdini) for an FiA workout. She is strong, so any workout that leaves her sore is worth trying.
Friday morning I arrive at SDF around 12:30 AM. My wife picked me up and I arrived at home shortly after 1 AM. After unpacking a bit I was able to get to bed around 1:30 AM. I got a quick 3+ hour nap and then had to get up for my Q at the Chopper. The only problem was, my body was not ready and a quick snooze turned into 15 minutes and I was running late to the workout. After getting ready quickly, I made my way to Veterans Park, where I was greeted by 10 PAX. After gathering my composure, I grab my belongings and we got started. Shout out to Snowday for getting things started with a disclaimer and warm up during COP.
PAX: Tony Malito, Carloise, Fergie, Porkchop, Snowday, Meatball, Nature Boy (DR – Memphis), Kilo, Jitterbug (R), Rih Rih, McAfee (QIC)
Since Snowday warmed everyone else up, we got right into it.
The THANG
Tabata Style P.U.M.P.K.I.N.S. Workout – 90/60/30
This is you vs you workout, where you perform as many reps of each exercise during the timeframe. Once we complete each exercise in that round we move to the next timeframe. We started out with 90 seconds work, 10 seconds rest for the first round, then moved to 60 seconds of work and 10 seconds of rest, and finally 30 seconds of work with 10 seconds of rest. Here were the exercises completed:
P – Push-ups, Diamond push-ups, 3 – 1 (Copperhead) push-ups
U – Up Downs
M – Mountains Climbers, Cross Mountain Climbers, Spider Mountain Climbers (Peter Parkers)
P – Plie Squats (we modified this to normal squats), Calf Squats Pulses, Squat Pulses
K – Kickbacks, Fire Hydrants, Kickback Pulses
I – Inchworm, Imperial Walker Squats, In and Outs
N – Narrow Squat, Narrow Squat with Kicks, Narrow Squats with jumps
S – Superman, Swimmers, and Combo
THANG 2
We then circled up for a quick AMRAP to finish up. We grabbed a couple coupons, and two PAX performed 10 Thrusters while everyone else held Al Gore. Once you complete your thrusters, you pass the coupon to the left and repeato for a 5 Minute AMRAP.
We finished with about 30 seconds to spare.
We circled up for COR, NOR, announcements and intentions.
The Fog
I got a little more rest for this workout, but not much, almost 5 hours. We had some of the M’s family in town and they were staying with us so we had to wait up for them to get to the house and then when they got there they want to hang out and have a drink. As any good host would do, I drank with them. So the night got late and my sleep dwindle down to just another nap, but I would not let that deter me from making it to the workout. I was running a bit late, but still made it with plenty of time to the Fog.
I was worried that someone from the Chopper may show up and they did, Jitterbug was present and when I told him we were doing the same, or very similar workout, he told me it was alright and that his legs would feel it on Sunday.
PAX: Jitterbug (R), Retainer, Huggies, Iceman (R), Streaker (FNG), McAfee (QIC)
COP
25 SSH IC
20 Abe Vigodas IC
20 Copperhead Squats IC
Kendra Newmans
The THANG
The thang was almost identical to the workout above, but we made some slight modifications for the Fog:
- We did hand release merkins instead
- We did the traditional football style up downs – called out by the Q
- For I, we just did In and outs all three rounds
All in all, very similar and hurt just as good.
THANG 2
This was identical as well, except for we used large rocks and did every other, so we each got more thrusters in during this time. Fell the burn!
MARY
After some thrusters we stayed in a circle and got on our 6s. Two started with a rock and performed 20 American Hammers, while the other PAX did Flutter kicks. We did this for a 5-minute AMRAP, just like Thang 2.
FINISHER
After some Mary we had just enough time to do a nice finisher of Jack Webbs. It’s always nice to remind the PAX of Jack Webb, and to introduce him early to our new PAX. Welcome Streaker!
Finally, we circled up for COR, NOR, announcements and intentions. It’s always fun to lead a WO, and I appreciate the ability to utilize my wife’s workouts to help out our PAX. But I am looking forward to developing the next one all on my own, and it will not disappoint!! PAX you have been warned.
-McAfee Out
F3 Louisville 