I decided to man up and lead my first Q at The Mutt and only 2nd Q ever. The Pax did not disappoint as 19 of us showed up to get better with an AMRAP beatdown in the gloom!
Weather: Perfect
PAX (19) Rih Rih, Whamo (R), Pam, Cowbell, Draper, Deuce, Nuget, Waterboy, Mary Poppins, Glen Ross, Plumb Bob, Tony Malito, Fridge, Grinder, Zima, Mouth, Tiger, Larry Flint, Yogi (Q)
We started off with a short mosey around the school and ended in the lower parking lot on the East side of the school.
- 15 IW (IC)
- 15 SSH (IC)
- 15 Grass Grabbers (IC)
- Downward dog into yoga stretches
Thang 1:
We all grabbed a coupon and circled back in the same parking lot. I instruced that we were going to do 2 minute AMRAP’s of 12 different exercises with a lap around the track after 6. I synced the exercises with 2 minute clips of some of my favorite tunes with a 20 second break in between each set.
- Coupon Curls ( Thunderstruck, ACDC)
- Flutter Kicks ( Eye of the Tiger, Survivor)
- Bobby Hurleys ( Jump, Van Halen)
- LBC’s (Dixieland Delight, Alabama)
- Overhead Coupon Press ( Lose Yourself, Eminem)
- Merkins ( Welcome to the Jungle, GnR)
Lap around the walking track
- Coupon Bench Press (Stronger, Kanye)
- Squats (I Stand Alone, Godsmack)
- Box Cutters (Summertime, Will Smith)
- Circle Bear Crawl (Bang Your Head, Quiet Riot)
- Broad Jumps ( Jump Around, House of Pain)
- Elbow Planks (Born in the USA, Bruce)
After Bruce was done with his anthem I realized we had about 1 minute left so our 2nd lap was nixed. Coupons returned safe and sound and hurry to circle around the flag!
COR, NOR, COT: Announcements included F3 Olympics and Q’s needed at the Mutt. Closed with a few words of thanks and an Our Father. Always great to participate and lead these HIM’s!
Yogi
F3 Louisville 