I’ve been on the physical unable to perform [PUP] list for nearly a few weeks due to a lower back sprain. I was hesitant about posting today because I didn’t want to regress, but I’m thankful I had the Q to force me to give it a shot to see how it has recovered so I don’t use it as an excuse anymore to not post. Thankfully, I survived my own Q and the back didn’t seem to bother me.
I rolled into Wisteria not really knowing exactly what we would be doing as I had to work later the night before, which took up my preparation times. I felt confident that something would hit me on the way there – and sure enough, about half way through I had a Thang, which turned into two Thangs. The third Thang wasn’t conceived until the middle of Thang Two. 5:30am was called after the last PAX came up to the flag. After announcing I wasn’t a professional and to modify, as needed, we began to fun.
PAX:
Milton
Airplane
Giselle
Blart
Meter Maid
Kimble
Cowboy
Pork Chop
Fergie
Seabiscuit
Jolly Rancher [Q]
We set off for a mosey to the school for some COP, which included:
SSH – 15x
Imperial Squat Walkers – 15x
SSH – 15x
Downward Dog Stretches
SSH – 15x
Thang 1 – Merkin Bear Crawl
We began on one side of the large parking lot and went to the other. Started with 1x merkin, then a 4x count bear crawl, then 2x merkins, then a 8x count bear crawls. Keep adding until we ended at 10x merkins and 40x count bear crawl.
Thang 2 – Elevens
Started on the opposite side of the large parking lot where we ended Thang 1 and started on Elevens which were squats and then a 4x count jump lunge on the other side. The 4x count jump lunges always sound good in my mind, but during execution it sucks – and then the day after it REALLY sucks.
Thang 3 – Route 66
We mosied back to the large circle around Wisteria on the opposite side of where the flag is planted. I split the PAX into two groups – 6 went counter clockwise and 5 went clockwise. Instructions were to complete 5 big boy situps and 10 LBCs at each light post until you got to the other side of the circle by the flag. I believe there’s at least 5 light posts – so that’s about 25 big boy situps and 50 LBCs.
We ended with a few minutes of Mary as well as other random exercises, just for fun. I don’t recall all of them, but they included at least:
Gas Pumps
Flutter Kicks
Merkins
Plank – 30 seconds
Pickle Pounders
Elbow Plank – 30 seconds
Pulse Squats
Ended with count-a-rama, name-o-rama, announcements and intentions.
Always a pleasure to lead the PAX.
Jolly Rancher!
F3 Louisville 