Great to Q at the Temple of Gloom. As YHC told the PAX, it has been a while since my last Q…over 2 months. Had to knock the cob webs off a little but as we got after it things felt just right.
20 PAX
Digiorno Q
PAX: Buschhhhh, Sandtrap, Jeter, Scuba Steve, FloJo, Maxi, Deep Dish, Pixar, Lobsta, Red Roof, Butcher, Tron, Nugget, Methane, Headboard, Cutlass, O’Shag, Violet, Carlosé, Digiorno Q
Conditions: Hot and Muggy
Gear: Merrell (not so) waterproof trail running shoes, old school Clemson shorts, cut off sleeve Clemson dryfit shirt, black hanes below the calf socks
Disclaimer given
Mosey around small loop
Stop when Q says Halt and do 5 Burpees,
we completed 20 as we entered the Cage (Tennis Court)
COP: 15ct all IC
SSH, Grass Grabbers, Copperhead Squats, Merkins
Stretching: Shoulder Stretch, Tricep Stretch, Downward Dog, Runner’s Stretch
Count Off 4’s
Thang 1:
4 groups
AMRAP the below exercises in your groups, Pull-up group pushes everyone
Merkins
LBC’s
BombJacks (start in a ball, hands touching ground, explode up into a star)
Run to Playground
10 Pull-ups
Run back to the Cage
Completed 1 round then a quick mosey to the field, partner up
Thang 2:
Dora: 50 Plank Destroyer’s, 100 – Squats, 200 – Overhead Claps
P1, runs across field while P2 does exercise, flip flop flap jack
Plank Destroyer’s (reg. plank – elbow plank – reg. plank – merkin – shoulder taps – plank jack) all that equals 1 rep WOOF. Got this gem from our brothers in Hilton Head Island. The choreography is intense but once you get it…it hurts so good.
Thang 3:
Jack Webb 1:4…
Rosalitas : American Hammer’s
We had a few more minutes, this is how we finished.
Plank, Cobra, Merkin 10ct IC, LBC’s 10ct IC, Flutter Kicks until time was called.
Always fun to Q. I appreciate this group and like seeing so many new faces. Keep HL’n and giving this gift to every HIM.
YHC asked the PAX to reprogram ourselves to do something different and possibly uncomfortable as we go about our day…reaching out to someone you know or don’t know and asking them how they are doing or just being a good listener. You don’t know how much that will mean to that person and what an impact it will have on them.
Great work everyone!
F3 Louisville 