So, 3 months ago Fungi finally broke it down to me. “I am picking you up at 5:10. I am Q’ing. Be ready.” Some 40 posts later, I finally get on the schedule for my VQ. 18 other Pax showed up to witness a Derby themed workout. Weather was 62 and cloudy. Intermittent sprinkles were a welcomed relief. The goal for the day was to push each other with partner work, but to focus on form and function to get max effect of each exercise. AMRAP not about a number, but the cumulative effect of putting in the right work.
Pax
Airplane, Alexa, Pew Pew, Fungi, Crock Pot, Cowboy, Big Bird, Jolly Rancher, Bulletin (R), Red Wagon, Momma’s Boy, Guilligan, Cat Fish, Viking, Abbicus, Wild Flower, Jerry McGuire (R), Kimble (Q), Lady Bird.
Warm-Up
SSH – IC x26
Hillbilly Squats – IC x 12
Toy Soldiers – IC x 12
Downward Dog with 3 different runners stretches each at 10 ct.
Slow Grass Grabbers – IC x 15
Thang 1
Count off in 2’s and form 2 lines. 1st HIM in each line held a horse/Jocky lawn stake. Circled the parking lot in oval track form x2 with Native Run. As the 6 sprinted to the front, he took the horse and became the lead. 2nd lap ended continuing to the playground (1/3mile)
At Stop sign the 2 lines looked across at each other and partnered up. Wheelbarrow race 25 yards as Horse and Jockey. Switch positions for the next 25 yards. Grab coupons and mosey back to main lot along sidewalk.
Thang 2
Keeping partners, Pax 1 would Fireman carry 2 coupons to bottom of lot and perform exercise written on board. Pax 2 would perform exercise on board at top of lot. Pax 1 carried coupons back and switched.
6 exercises each station.
Bottom of lot:
Blockee (often called Man Makers) x10
Coupon curls x 20
Coupon Squats x 20
Coupon Row x 20
Coupon Lunge (front and back) x 10Rt and 10 Lt
Halos x 10
Top of Lot (AMRAP)
Big Boys
Air Press
Air Press
LBC
Dips
American Hammers
Return coupons and Mosey to dumpster then All you Got down the homestretch (100yds) to the finish.
3 min left so circle the Pax and do 15 Freddie Mercury’s IC. Wildflower called out Pickle Pounders IC x 15 and time was called.
COR, NOR, COT: Announcements included F3 Olympics and GoRuck Tough (Oct).
Closed with Intention for Baby Connor and my Gratitude for the Pax and what they meant to all of us.
F3 Louisville 