I should have expected that my VQ would include a cold, wet, and slushy morning. 17 PAX filled the AO with good spirits and really cold hands as we pressed through the workout.
QIC: Mudbug
17 PAX: Launchpad, Big Bird, Retainer, Catfish, Abacus, Valdez, Alexa, Crockpot, Drumroll, Cold-call, Fungi, Mamma’s Boy, Freon, Viking, Bulletin, Uncle Rico, Mudbug
We began with a mosey around the school to the back parking lot to generate some heat and make sure our muscles got loose. Our initial warm-up consisted of the following:
SSH – 20, Grass Grabbers – 20, Imperial Walkers – 20
Followed by stretching which included:
Downward Dog into a Cobra to stretch the back, back into downward dog to then stretch the calfs. We concluded our stretching by moving to our six, placing one leg over the other and pulling the crossed leg to you chest, followed by rotating the opposing arm in the opposite direction to really stretch the back out.
Next, the HIM’s enjoyed 2 sets of ATMs + 1, which included:
Set #1: 20 – Alternating Shoulder Taps, 15 – Tempo Merkins, 10 – Merkins, plus 20 – Mountain Climbers
Set #2: 15 – Alternating Shoulder Taps, 10 – Tempo Merkins, 10 – Merkins, plus 20 Mountain Climbers
After our hands were completely numb, we then counted off by 4’s and we ran over to the large parking lot to have som’mo fun. With the 4 groups lined up next to one another at one end of the parking lot, each group’s location also represented a station.
Station 1: run to the far end of the parking lot, performed 10 Burpees, then crossed the width of the parking lot and run back.
Station 2: Calf raises on the curb
Station 3: Squats
Station 4: Plank jacks
Once the group in station 1 completed their exercise, each group rotated down to the next station. We performed two complete rotations through each station.
Next, using the parking lot trees as a guide, we performed lunges 1/4 the distance of the parking lot, ran the next 1/2, then performed box jumps to the end. We then rinsed and repeated back to the other end of the parking lot. We then followed this up with two set of suicides that spanned the length of the parking lot. At this point, no one cared about the sleet coming down.
We then circled back up next to the basketball goals for some final core strengthening, which included: Flutter Kicks – 20, LBCs with one leg crossed over the other – 20 each side, Boxcutters – 20, American Hammers – 20, and we rounded it out with 20 Pickle Pounders.
I must admit, I spent hours mulling over the Weinke for my VQ and now have a tremendous amount of appreciation for the Qs who make it look so easy. As I shared during our CoT, I now feel an obligation to F3 and the HIM’s in attendance because I am grateful to have them in my life. I look forward to my next opportunity to Q, especially since the weather can only get better from here.
F3 Louisville 