Q: Diablo
PAX: (16) Nugget, Seabass, Zartan, Sump Pump, Soft Top, Pepperoni, Wham!, Gepetto, Myagi, Blue Print, Plumb Bob, Juicy, Cornbread, Tureen, Wham-O, Diablo
Continuing my week of Q’ing all over Louisville metro, and knowing I had that extra glorious 15 minutes that Saturdays allow, I dug deep into the bag of tricks and put the PAX through what I pridefully deemed the complete F3 workout. Upper body agony; timed cardio; and, lower body destruction. It was also a reason to explain to some of our younger PAX the awesomeness of Nolan Ryan, as we incorporated an old school F3 movement into the workout.
COP
SSH 40 IC
5 BOYOs
That was plenty. We had a lot to do.
The COMPLETE F3 Workout
20 minutes Upper body
10 minutes cardio
20 minutes Lower Body
10 minutes abs
Upper Body Agony
Merkins x 40
Dips x 40
Bicep Curls with coupons x 40
Overhead presses with coupons x 40
Nolan Ryans x 40 each side
Set #2 Repeat with 20 reps
Set #3 Repeat with 10 reps
Set #4 Repeat with 5 reps
For those unfamiliar, the Nolan Ryan is starting in a side plank position with your ungrounded arm extended. Complete a punching motion as if someone, namely Robin Ventura, were under your other arm.
Cardio Version 10.0
Run x 45 seconds
Mountain climbers x 45 seconds
Run x 45 seconds
Plank Jacks x 45 seconds
Run x 45 seconds
Bobby Hurley’s x 45 seconds
Run x 45 seconds
BOYOs x 45 seconds
Run x 45 seconds
LBCs x 45 seconds
Run x 45 seconds
Flutter kicks x 45 seconds
Run x 45 seconds
Rosalitas x 45 seconds
Run x 45 seconds
Squats x 45 seconds
Run back to Coupon sanctuary
Lower Body Destruction
Squats with coupon x 40
Step Ups x 40
Calf raises with coupon x 40
Set #2 Repeat with 20 reps
Set #3 Repeat with 10 reps
Set #4 Repeat with 5 reps
I had to call time before anyone completed all sets here, but PAX worked through the movements pretty well, and I’m pretty sure all legs were a little wobbly.
PAX then circled up for some Mary, which today was introducing many to Captain Thor for the first time:
Sit Ups & American Hammers, 1×4 ratio, all the way to 10×40
Zartan said this was his all time fave movement and that he’s always disappointed when it ends.
PAX returned coupons and moseyed back to the flag for COT.
COR, NOR, and announcements were conducted, and I gave thanks for the men around us. As always, thank you for the opportunity to be a part of THIS.
Diablo
F3 Louisville 