It’s been a while since I have Q’ed at Big Mo so when Worm reached out to me to see if I would be willing to do it, I had to say yes.
After our meeting last night (more details to come soon regarding outcomes) I was eager to lead this fine group of men this morning and work off the several IPAs PK and I threw down last night.
I wanted to change it up and bit and work in some cardio a long with some heavy lifting, so I came up with a hybrid of sorts. Here is how it went!
PAX:
McAfee (QIC), Plumb Bob, Gremwich, Rih Rih, Worm, PK, Atlas, Cutlas, Geppetto, Old Bay, BUSCHHH, Backdraft, Carlos’e, Eeyore (FNG)
COP:
After a disclaimer, being sure to notify guys of modifications and how to focus on you vs. you. I explain what type of workout we would be doing and we began with some exercises to loosen up.
25 SSH IC
10 Grass Grabbers IC
Downward Dog
10 Copperhead Merkins IC
Then we were off on a slow mosey to the coupons to retrieve them and come back to the seal.
MAIN THANG:
I explained to the group we would be doing a weighted ladder. Each round we would start at the top and ad a new exercise each round until we have done them all. In between each round, we would all take a run around the circle.
Here were the exercises:
5 Manmakers (with coupons or ruck plate) – Mod: weight squat or normal burpee
10 Derkins (Feet on coupon or step) – Mod: regular merkin
15 Flutter Kicks (Holding weight overhead) – Mod; regular flutter kick
20 Carolina Dry Docks (Feet on coupon or step for added pain) – Mod: merkin
25 Weighted Squats (Hold in goblet position) – Mod; regular squat
30 Second Plank Hold – Mod: from knees or downward dog
40 Shoulder Presses (Chest to overhead) – Mod: Air presses after burnout
50 SSH
This took us right up until time and it was sweaty. Kept the PAX together the whole time and everyone was pushed.
This was a great group this morning and it was amazing to hear from Atlas and Gremwich about how this group has impacted them in such a short amount of time. If you don’t know their story, come to Vets and ask them yourself. You won’t be disappointed, they are HIMS.
After COR and NOR, we named Gremwich’s son, Eeyore. He is a young buck who is in school at Purdue and plays soccer. Apparently he loved Winnie the Pooh as a kid, so we named him the PAX favorite, Eeyore. Hope to see him again soon in the Gloom!
Quick announcements and intentions and we were out.
Until next time…
-McAfee out.
F3 Louisville 