When Snow Day asked me to Q about a month back, I was eager to say yes and excited to lead at the refurbished Veterans park. (And yes, it is as cool as you can imagine!) I have to tell you, as the day came closer I was nervous. Vets always has such a strong crew and I was hoping I could put together a workout that would be worthy enough to meet their expectations.
When putting it together I wanted to incorporate a song that I have been thinking about for a while and no better time, no better place and for no better a good crew of HIM then those 22 that would turnout on a crisp, nearly 50 degree morning.
The song: Surfin Bird-Bird is the Word by The Trashmen
The PAX: Flounder, Kilo, Bagger, McAfee, Gilligan, Gappetto, Drysdale, Meatball, Plumb Bob, Alexa, Fergie, Pork Chop, Jitterbug (R), Tony Malito, Airplane, Mama’s Boy, Aerobie (R), Abacus, Worm, Thumbtack, Snow Day, Hot Wheels, Big Bird (Q)
0530 Already?! Time to get it on!
10 boyos
Mosey around the monument
COP: 20 SSH IC, 15 Hilbillies IC, 20 Good Mornings IC, Down to pigeon stretching out the hip flexors on each side, Michael Phelps OYO while I gathered my goodies.
Tabata 1: Grab a partner and do Booyahs
Tabata 2: Forward/backward lunges (one day maybe they’ll be termed: BigBird lunges?)
Thang 1: Mosey to the back of the monument, grab your partner and gear up for some Dora. Partner 1 Mosey around the monument one time while partner 2 does the exercise swapping throughout. 100 merkins, 200 dips, 300 Sumo Squats.
Mosey back to the front for-
Thang 2: Surfin Bird song. Song goes 2 minutes 20 seconds. It’s a gem of a song guaranteed to be stuck in your melon! Every 35 seconds we would switch exercises. They were: Plank Jacks, Peter Parkers, Mack Tar Jae (sp), and burpees.
After that we still had 9 minutes so we grabbed a landing somewhere (plenty to be had) for box step ups or box jumps. 25 oyo.
Mary:
J Lo’s 15 IC, Gas Pumps (a DD fave and Kilo called the cadence) 15 IC. Then Kilo got a taste of the Q juice and suggested we do USA hammers. PAX yells out U S A as the cadence and Kilo does the count. We went to 15, Lastly, Pickle Pounders 20 IC
COT
NOR uncovered by the 6 that we were in the presence of a celebrity in Meatball
Announcements: Tuesday all PAX post for Double Down and wear black.
Intentions: Bagger was grateful for the group. His second day posting in a row. Glad he is able to see what we see and what keeps us all coming back out.
Prayers for Double Down and for a successful surgery on Tuesday.
Thoughts out to Little Jerry as he is getting ready to go run a whole helluva lot!
Prayers for Abacus and his M as she was to undergo surgery today.
Closed with some words and a reading from my favorite daily passage book, “Jesus Calling.”
Thank you all in attendance for making it out. Feeling humbled…
Until next time,
-BigBird
F3 Louisville 