PAX: LEGO, Puddin’, Grinder(Q)
We have had a lot of success in growing our numbers in Southern Indiana over the past few months. There’s been a small drop-off over the holidays, but several of the PAX have remained committed through busy schedules and non-ideal weather conditions. LEGO and Puddin’ are two such HIMs, and when they showed some apprehension about leading a workout, I thought it would be a good time to do a small Q school and review some basics.
I never write down my weinke, but I always have it pretty well worked out in my mind the night before. This day, however, I purposely showed up with no plan whatsoever. I even told the PAX this when I arrived. I wanted to prove to them that Qing was not as hard as they thought, and that if needed, it could totally be made up on the fly as long as they adhered to a few basic principles: disclaimer, warm-up, thangs (watching the clock and adjusting as needed) and COT. With that, off we went.
We took a slow mosey to the base of the bridge where we circled up for COP. Each of us took turns counting exercises in cadence- SSHs, Grass Grabbers, and Hillbillies. We also did some Michael Phelps to loosen the upper body.
Next, we talked about structuring a routine based on checkpoints- we started up the hill, and at each of the three landings (checkpoints), we did ascending numbers of Burpees, Merkins, and Copperhead Squats. At the top of the hill, we discussed different types of runs, then went on a Native American run acrosss the park to the tennis courts. At the tennis courts, we discussed partner exercises and did a set where one partner worked on reps of Lunges, Merkins and Squats (50, 100, 150), while the other partner sprinted to the end of the courts to do SSHs. We then talked about 4-corner exercises and did a little PMS, ascending reps at each corner. Lastly, we discussed a Star-fish pattern workout and tried that too with Burpees at the center, Overhead Presses, Bobby Hurley’s, Plank Jacks, and something else(?) at the four corners. I think the point was made that there are literally endless options for workouts using those basic structures and that they can use them however they want.
On the way back to the hill, we tried out another type of run, the Scout Run, then enjoyed some 2nd F on a slow mosey back down the hill and to the covered shelter for some Mary. Once there, we did LBCs, Flutter Kicks, Pretzel Crunches and one-leg flutters, finishing just in time to circle up and give thanks to the Sky Q. As I told LEGO and Puddin’, if I can Q, then anyone can. We are all leaders.
Grinder out!
F3 Louisville 