Pax: Bill Dance, Big Papi, Sump Pump, Pepperoni, Tiger, Geppetto, Busch, Soft Top, Plumb Bob, Messi, Trump, Wham-O, Corn Bread, Rey-Rey, Tureen, Glen Ross (Q), Fridge (Q)
Conditions: Pleasant
Gear: Shorts, Tee, Hat, & Kicks
After almost 2 years of planning and testing equipment Glen Ross and I didn’t disappoint with this W/O. Thanks for all the feedback from PAX saying it was the best Co-Q ever! We appreciate everyone’s praises & compliments. We are now believers that hard work and planning pays off!
Glen Ross and I are neighbors and live within biking distance to the Mutt. We ride to w/o’s as much as we can and always talk about trying to incorporate bikes when Qing. Riding to w/o’s provides great 2nd F and Glen Ross and I have become close friends during the past couple years. I look forward to our morning rides and recommend riding bikes to anyone that lives close to an A/O.
Glen Ross, Bill Dance, and myself rode to the Mutt on Saturday. We needed our bikes for everyone to use during the workout. We got there a little early to get everything in place.
7am – We gave the disclaimer and moseyed around the school to the big parking lot.
Warm-up: Glen Ross, Bill Dance, and myself rotated calling out exercises: Grass Grabbers, Side Straddle Hops, Downward Dog, & Burpees
Thing 1: Indian Run w/ bikes- We counted off in 1s & 2s. The 1s formed a line and 2s formed a line. Glen Ross and I were in the back of the lines with our bikes and explained while the others ran in two lines, we would do 20 merkins then ride our bikes to the front of the line. Drop the bikes for the last guy to get on it after doing their 20 merkins. After riding to the front that person was the front runner in the Indian run. While all this was going on, Bill Dance served as the pace setter riding his bike in front of both lines of running pax. If not for the hours of planning this could have turned out bad. But b/c of the Q’s hard work this was poetry in motion. We started on Brookfield, turned right on St Matt Ave, another right on Leland, and finished back at the school parking lot.
Thing 2: Biking wheel of pain: 1s & 2s paired up in the big parking lot. Two pax got on the bikes and rode in opposite directions around the school. They would meet in the middle and do 5 bropee’s. While waiting for the pair to return the group did AMRAP sets of exercises that were on the wheel of pain. Bill Dance had the honor of spinning the wheel for each set. Due to time restraints we had to modify to 3 bropee’s, then to just riding around the school. We wanted to make sure everyone got to ride around the school before moving on. Everyone was amazed by the performance and handling of Glen Ross’s bike. Problem is, it’s an limited edition that is no longer available for purchase.
Thing 3: Everyone grabbed a coupon and we headed to the grass hill behind the school. We did 4 sets of the following exercises:
25 Curls at bottom of the hill
Run up the hill
Do 5 big boy sit-ups
Run back down the hill
We put the coupons back then moseyed around the path to the basketball courts.
Thing 4: Knock Out
We played basketball knock out. If you were put out of the game you had to AMRAP merkins until failure then switch to squats. Geppetto was the last man standing!!!
We moseyed back to flag and finished with: 8 Catalina wine makers, American hammers, and BB situps.
Circled up, counted off, name-o-rama, intentions…You know the drill.
We closed with cornbread leading the prayer!
It was our pleasure to lead this workout! You fellas are a inspiration to us.
THANK YOU!
Peace out,
Fridge
F3 Louisville 