We kicked off Q-Week at Vets with a Pax of 15 muscle bound savages ready to start their week off moving heavy things for an extended period of time. Boom. Run on sentence, but no running at Big Mo.
Loud and Proud Disclaimer
I explained MY view what a “Heavy WO” should include.
#1 Keep the PAX together. There shouldn’t be a Six trailing behind. Everyone in close circle or similar format keeps the competitiveness flowing, but also full support throughout the PAX. There are typically hard, heavy movements. We need the group together to help spot and show modifications when needed.
#2 Move Heavy things in creative but safe ways. These aren’t suppose to be a normal WO. There is no such thing as Simple but Hard with Heavy’s. They’re hard to Q because we want the PAX surprised, challenged, and impressed by the effort to create the WO. We must limit standard Coupon use unless absolutely necessary. The PAX has come to expect Kettlebells, Weight Plates, Dumbbells, and other toys. That is a good thing.
#3 Running should be used to keep heart rate elevated, but not a primary focus.
#4 The Q must have a well thought out plan for the WO. If you’re Q’n a Heavy for the first time, I’d suggest running your plan by the site Q.
#5 Pre-Blast and post to Slack what the PAX needs to bring to contribute to the WO. Weight Plates, Rucks, KB’s, Dumbbells, etc. We can always modify if needed, but set a clear expectation. At Vets we now have a surplus of weight, The County and Mutt will be a similar situation soon if not as well.
Warm Up-
15x Each SSH’s, Grass-Grabbers, Kendra Newman’s. Stretches- Quads, Hamstring, Arms, Shoulders.
2min Interval per Station-
Resistance Band Rows
Resistance Back Rows
80# Sandbag Squats
1/2 Coupon V-Ups
1/2 Coupon American Hammers
45# Upright Rows
Ruck Step-ups
Weighted Merkins (One Pax Spot)
Ruck Front Squats
35# Single Arm Shoulder Press
35# Bus Drivers
35# Kettlebell Swings
Jerry Can Farmer Carries
5mins – Wheel of Death
Super Sets of shoulders and bi-ceps around the seal. We made it through 10 sets.
COT
Early Birds Got-
WORM
F3 Louisville 