Pax: 15- Catfish, Holla, Minnow, Cowboy, Airball, Uncle Rico, Nino, Fructose, Endo, Domino, Viking, Harbaugh, Latex, Skee-lo (FNG), Milton (Q)
Weather: Hot, Humid and Hot
This was my VQ at the Garden and I was excited to take a few things I’ve seen from my posts over there and combine them into one. If you haven’t checked this place out, come give it a look, as it’s becoming one of my favorite places to post due to its layout and hills. My thought was to have this be a challenging You v. You workout.
Workout: Start with disclaimer, any FNGs, (welcome Skee-lo), recommended PAX to push themselves but listen to their bodies in this heat. Mosey lap around the circle and warmups (Stretching, SSH, Grass Grabbers, Imperial Walkers).
Main Thang: The gist of this workout was to keep the PAX moving continuously around the Garden Circle with some stations in between. We started the “Go” line with 5 Burpees and then a cone to cone Bear Crawl, followed by a lengthy uphill Bernie Sanders to the 1st Station. 1st Station was a round 1 of 25 TMerkins and round 2 of 25 Big Boy Situps. Sprint to Station 2, with round 1 of 25 Squats, and round 2 of 50 Dips. Sprint downhill to station 3, with round 1 of 25 Coupon Curls and round 2 of 25 Overhead Press Coupon curls. Each lap completed restarted with the Burpees. This was a mental challenge as much as it was physical that lasted for about 30 minutes.
Thang 2: We did some coupon work with a set of burnout curls, a set of 25 upright rows, and a set of 50 presses. We moseyed back towards the flag and finished with 25 Big Boy Situps.
COT/Name-o-Rama: Welcomed and named FNG Skee-lo, announcements and intentions. My message was geared to the newer PAX about being outside of our comfort zone, and all of us being better because we are out here, and when we come back we continue to get better. Challenged PAX to make one additional act of kindness for the day to make a positive impact on someone. Finished up with an Our Father.
I hope everyone enjoyed it and hope to be back to Q this site again. I appreciated the support and the opportunity to lead. Thanks!
-Milton
F3 Louisville 