It was a perfect weather morning for my VQ2. I arrived early and in the dark quiet I looked at the Veteran’s Memorial Wall and saw the USA flags waving in the breeze. What a great reminder about how good I have it and to never forget the men & women who gave me and are continuing to give me the freedom that I enjoy. It was quite humbling. As 16 PAX gathered around the seal of the greatest country in the history of the world I started getting a little nervous, and I remembered thinking “no excuses, time to deliver a strong WO, here goes”.
PAX: Vincent, Meatball, Tony Malito, PK, Weedwacker, Nino, Atlas, Kilo, Johnny On The Pot, Wapner, Drysdale, Flounder, Chappo, Snow Day, Carlose & Rhythm (Q)
YHC disclaimed and work out began
COP:
20 Abe Vigodas IC
20 Side-Straddle-Hops IC
20 Imperial Walkers IC
20 Air Squats
Partner-Up: 10 Partner Merkens.
Mosey to Stinky Field parking lot via the woods path for Thang #1
Find your partner.
B – 10 Bropees (High Ten at the Top)
L – 20 Lunges OYO
I – 30 Imperial Walkers OYO
M – 40 Partner Merkens OYO.
P – 50 Plank Jacks OYO
S – 60 Squats OYO
Mosey to Stinky Field stone seating For Thang #2
Find your partner.
Partner 1: Dips on bottom stone seat.
Partner 2: Box jump to top stone sear
Repeat 4 times.
Mosey to the Jeffersonian Parking Lot For Thang #3
Find your partner.
36 Leg Throws (Left, Center, Right) IC
Partner 1: 50 Merkins on parking block.
Partner 2: Run to far side of parking lot. Mario back to partner.
Partner 1: 100 Air Squats.
Partner 2: Run to far side of parking lot. Mario back to partner.
Partner 1: 150 LBCs.
Partner 2: Run to far side of parking lot. Mario back to partner.
Mosey back to the flag for 6MOM & closing ceremonies
LBCs
Monkey Crunches
Big Boy Sit Ups
Starfish Crunch
Counterama, Name-O-rama, Takeout
It was an honor to lead this fine group of men on my much over-due Q!
F3 Louisville 