I got a text from Glauc on TUesday asking if I could pick up his Q at The Tank.
Can’t say no to the opportunity of Q’ing the AO of the year! And Vets has some fine HIM’s I enjoy working out with regularly. I was in and took the Q.
Weather Conditions: Perfect. Warm. @hotwheelsf3 and I were talking before we started how weird it felt leaving the house with no hoodie or jacket on! Are we sure it’s warm?! We would soon get warm regardless.
PAX:
Sadie (Q), Kilo, Meatball, Hotwheels, Drysdale, PK, Iceman, Tony Malito, Weedwacker, Carlose, Pilgrim, Vacuum, Newman
Disclaimer and circle up.
COP: 25 SSH (IC), 25 Grass Grabber (IC), 20 Abe Vigotas (IC), Plank Strectch
Mosey to big parking.
Thang 1:
I had cones set up in a square. Each cone was 75 yards from the other. We would do a circuit interval training with a different exercise at each cone with brisk mosey to the next cone or AYG and immediately go into next exercise. 4 corners and 4 different exercises completed one circuit. PAX stayed together and completed exercise as a group then move to next cone. 10 counts were called after a completed circuit.
Circuit 1: 15 Merkins, 20 Big Boys, 25 Mtn Climbers (IC), 30 Jump Lunges – R&R
Circuit 2: 15 Carolina Dry Docks, 20 Freddie Mercuries (IC), 25 Box Cutters (IC) and brought to you by Iceman, 30 Squats
R&R but we changed out 25 Box Cutters and exchanged with 25 Plank Jacks (IC)
Circuit 3: 15 Merkins, 20 Ankle Biters, 25 Shoulder Taps, 30 Courtesy Lunges- R&R
Thang 2: Threw in some one minute interval training to add a little Gluac flavor into this thing.
1 Minute Timer- AMRAP Exercise- 20 Second Break Between
Ace & Gary’s, Switch Ace & Gary, Plank Builds, Pickle Pounders, LBC’s, Flutter Kicks
Ouch! Mosey to flag.
COT
Count-o-Rama, Name-o-Rama, Announcements, Intentions.
Closed with a prayer lifting up the spoken and unspoken intentions on the hearts of the PAX.
I really enjoyed this Q and the support from the HIM’s at Vet Parks for allowing me to lead. They are some of the finest HIM’s around!
SYITG Soon!
-Sadie
F3 Louisville 