QIC: Noxeema Jackson
8 PAX: Noxeema Jackson, Deuce, Sump Pump, Drysdale, Myagi, Blueprint, Left Eye, Wham-O
When the 8 HIMs showed up, it was 26 degrees outside (feeling like 14 degrees), but everyone was fired up and ready to go. We started moving quick to get the blood pumping and the feeling back in our hands.
Warm Up: We moseyed around to the big parking lot and started our stretching:
- 20 SSHs,
- 10 Abe Vigodas
- 10 Copperhead Squats
- 10 Slow Grass Grabbers
- “Cornbread” hamstring stretch
- Downward Dog achilles stretch
- Cobra back stretch
- Arms accross body and behind head stretch
- And we’re on the move
Thang 1: 11s with a Twist
I cribbed this off an old Vincent Hurt Q earlier this summer where I mistakenly tried to keep up with Vincent and was out of commission for the next 2 weeks with a knee injury. But try, try again. The HIMs jogged over to the top of the Ormond Rd to do a twisted version of 11s, with Merkins at top of this hill and jump squats at the top of the hill at the other end of Ormond, starting with 10 Merkins and 1 jump squat, then 9 Merkins and 2 jump squats, and so on. But the twist – doing 5 burpees every time we pass the bridge each way–that’s 10 burpees each cycle. It was basically something like this:
This was tough but the boys all stuck together, warmed-up really quick, and would’ve finished it all but I wanted to leave time for Thang 2 and some Mary, so we moved on before hitting all 11s.
Thang 2: Coupon Garden
A little Tabata action was waiting for everyone at the coupon garden, with 2 rounds of 6 different coupon exercises, 50 seconds on and 10 seconds off. This was equally tough and included:
- Curls
- Rows
- Overhead Press
- Squats
- Dips and
- Chest Presses
- Repeat
Mary: We finished it off with some core action, and we couldn;t let the coupons go just yet:
- Big Boy situps with coupons
- American hammers with coupons
- V-Ups with coupons (and then the coupons were retired)
- Flutter kicks
- Freddie mercuries
- heel touches
- LBCs
- Finale = Rosalita Waterfall
Finally, after all of the running, we finished with some additional Cornbread stretches.
COP: We all circles around the flag, and did nameorama and intentions pretty quick as the cold was finally catching up with us. Appreciated everyone that showed up on Saturday. I’m still struggling and sore from the 11s, and I think everyone else there likely is too. Until the next time…
SYITG
XOXO
Ms. Jackson
F3 Louisville 