Q Glauc
PAX: Shuttlecock, Charlois, Birdie, Banana Bread, Fanny Pack
It was nice to be back ITG.. and Q’ing.. After a nearly 2 week hiatus from posting, I needed a good full body blast
Mosey to rear of school
COP. 15 Hillbilly walkers, 10 grassgrabbers (right leg), 10 grass grabbers (left leg) , 25 SSH, Plank stretching, 20 SSH, plank Stretching.
Mosey back to front of school..
Thang 1: To song “Brother” 4 lunge walks (each leg/step = 1) then 1 burpee,.. repeat the entire song, ( we were in a smaller parking lot area and going back and forth . it is about a 20 yard width)
Thang 2: to song “Don’t Let me down” . Performed in same area as above. Lunge walk to one end… 5 mexican jumping bean squats.. lunge back… 10 anton ono’s ..
The combination of the above two got the legs cooking.
mosey to coupon area. grab mini coups.
1:4 ratio.. 1 Merkin : 4 lateral fly (pulling shoulder blades together) to 10 : 40…
mosey (about 150 yards) 1) hold plank 1 min 2) 50 SSH (IC)
mosey back
1:4 ratio: 1 mexican jumping bean squats : 4 air presses to 10:40 (the mini coups were optional on the air presses) I did about 1/2 with the mini coups.\\
Finish with 50 Freddy Mercury (in cadence)
I am a big fan of the mini coups (Mini brick pavers) They are small but can be mighty.. this was definitely a toaster and I was a bit shaky seeing patients later that am.
Glauc OUT!
F3 Louisville 