It’s been a while since I’ve Q’d at North Posh & as I said in my PB I didn’t really know what we were going to do today, but the Q juices got flowing last night & this is what the result was.
PAX
- Pork Chop
- Huggies
- Catfish
- Gypsy
- McAfee
- Nino (QIC)
I gave the disclaimer letting the PAX know I am not a professional, I’ve received no professional training, & advised them to modify as they see necessary. Then we went over to the grass section by the flag to get things started.
COP
I instructed the PAX to line up parallel with a light post & went down to the next light post about 20 yards away:
- High Knees
- Butt Kicks
- Karaoke
- Karaoke
- High Knees
- Butt Kicks
- Karaoke
- Karaoke
Then we circled up for a little more traditional COP:
- Kendra Newmans
- (15) Grass Grabbers IC
- (15) Abe Vigotas
- Some calf & quad stretching
We then walked over to the other side of the structure where I explained The Thang.
THE THANG
I explained to the PAX from the Top of the Hill to the Bottom of the Hill was 400 yards so I placed a Marker every 100 yards & each Marker there was an exercise listed along with a number of correlating reps. Coming back up the hill the was slightly different with a few additional Markers added to alternate between Bear Crawling & Running. Here’s what 1 Round looked like:
Going down the hill
- Top of the Hill: (20) Wall Merkins
- run to Marker 1 (100 yards)
- Marker 1: (20) Groiners
- run to Marker 2 (100 yards)
- Marker 2: (20) Burpees
- run to Marker 3 (100 yards)
- Marker 3: (20) Jump Squats
- run to Bottom of the Hill (100 yards)
- Bottom of the Hill: (20) Merkin-Derkins
Going up the hill
- Bear Crawl to Marker 1 (25 yards): (20) SSH Tucks
- run to next cone (100 yards)
- Bear Crawl to Marker 2 (25 yards): (20) Carolina Dry Docks
- run to next cone (100 yards)
- Bear Crawl to Marker 3 (25 yards): (20) Hand-Release Merkins
- run to next cone (100 yards)
- Bear Crawl to Top of the Hill (25 yards): (20) Box Jumps
This was the completion of 1 Round, we were going for 3 Rounds. At 0610 I advised the PAX to stop where they were at on the cycle & begin doing the “up the hill” portion of the cycle towards the finish. We all got back to the end at 0615 & circled up for COT.
COT
- COR
- NOR
- Announcements
- Intentions
I thanked the PAX for coming & the opportunity to lead them for 45 minutes of their day. I asked the SkyQ to give us the strength & the courage to be the men needed throughout our day at wherever we are or whatever we’re doing. As always, it’s an honor & a privilege to not only lead the PAX of this group, but more importantly be apart of it.
Nino out.
F3 Louisville 