It started out calm with hint of sweat in the air… the lights began to roll in and I could tell the PAX we’re in need of a beating and a beating they’d get. This was my first Q on a heavy, pressure was high, preparations we’re in place. Intensity was elevated and the smell of steel was in the air. The metal began to move…
PAX:
1. Worm
2. Hot Wheels
3. Meatball
4. Atlas
5. Plumb Bob
6. Tool Time
7. SnowDay
8. Flounder
9. Weedwacker
10. Carlosé
11. Rhi Rhi
12. Kilo
13. Tony Malito (QIC)
The Warm-Up:
20 SSH, 20 Grass Grabbers, calf stretches
THANG 1 (only thang):
CIRCUIT:
STATIONS: (2MIN WORK, 30 SEC BREAK, ROTATE)
- SQUATS (1X WOOD, WITH A COUPON ON EACH SIDE)
- SETUPS W/ RUCK ON
- MERKINS WITH A RUCK
- BUTTERFLYS WITH RUBBER BAND AROUND LIGHT POLE
- BATTLE ROPES
- OVERHEAD PRESS W/ COUPON
- TIRE FLIPPING
- 25 LB WEIGHT ON CHEST W/ BIG BOY SITUPS
- 30 LBS DUMBELLS, CURLS
- 45 LB PLATE, HALOS
- RUCK ON SQUATS
CIRCLED UP FOR MARY, QIC GOT WAYYYYY OUT OF RHYTHM WHILE COUNTING…
TIME WAS CALLED. COT, COUNT-O-RAMA, NAME-O-RAMA, PRAYERS ENSUED.
ALWAYS A TRUE HONOR TO LEAD AND BEING ALLOWED TO LEAD.
THANK YOU,
MALITO
F3 Louisville 