After a long week of Q-school, the PAX was well versed and a group of wiley veterans showed up for a Vincent style Saturday morning Post. 13 total including, Nugget, Trump, Wham, Escort, Violet, Pope, Tron, Diablo, Tureen, Cutlass, Jinxy, Merlin (who is becoming a veteran at the age of 13!) and Vincent -Q. Gear, gray Yoga shorts, purple Nike dry fit and Mizuno running shoes.
We moseyed around to the tennis courts for some stretching and COP. – basic stuff except no SSH’s. We jumped right into the first Thang to get the blood pumping and did my version of a burpee web with Merkins and plank jacks. You start in a standing postion, drop to plank and perform a 1/4 ration of merkins plank jacks then back up on your feet with clap. We went to 10/40 with the burpee starting and finshing each set. Woof!
Thang 2 – Tabatha with coupons – one minute on with a 20 second rest. We alternated a coupon exercise with a cardio exercise.
Curls, mountain climbers, OHP, Bobby Hurleys, Walk over Merkins, copperhead squats, Dead lifts, squat jacks, Rows, lunges, Chest press and high knees. Coupons were stored and we moseyed over to the cul-de-sac for some crazy eights. Scissor lunges at the top of the hill and burpees at the bottom. Started with one at the top and seven at the bottom and reverse order until we were at 7 at the top of the hill and one at the bottom.
We moseyed back over to the tennis courts for 3 1/2 minutes of plank / core work and finished Mary at precisely 8AM.
We circled up for Announcements and COT. Reviewed Q responsibilities including Pre-Blasts and Back Blasts and wrapped with the Pledge of Allegiance. Until next time, SYITG. Vincent.
F3 Louisville 