The Loco has been a hot spot as of the past month, so when Crock Pot reaches out to me about Qing, I was all over it!
As I prepared for the workout I knew I wanted to hit on some key items from Q School week while also giving some attention and preparation for the upcoming IronPax challenge. So here is how it went!
I arrived early to stretch and get ready and welcomed the Pax as they came in. Promptly at 0530 I gave a rather extensive disclaimer, that apparently Kilo still didn’t hear even though I spoke for what felt like all of COP.
PAX:
Snowday, Stormtrooper, Pew Pew, Jerry McGuire (RR), Grizzly, Wildflower, Valdez, Peach, PK, Dutch Oven, Rhythm, Crock Pot, Kilo, McAfee (QIC)
After that we were off to a quick mosey for COP.
COP
20 SSH IC
20 Mountain Climbers IC
20 Merkins Single Count
Calf Stretch
20 Copperhead Squats IC
We moseyed around the building to grab coupons and come back the main parking lot for the main thang.
MAIN THANG
I took this outline from week one of IronPax last year but changed the exercises.
Four rounds for time:
4 rounds of Loco
10 man makers
20 hand release Merkins
30 mountain climbers
40 curls
50 side straddle hops
Run one lap around the parking lot island and back
Mary
After we put coupons back we did some rapid Mary of:
Feet down LBCs
Regular LBCs
Left Leg our LBCs
Right Leg our LBCs
COT
We circled up for COR, NOR and the BIG ANNOUNCEMENT. If you want to know, come find me in the Gloom and I’ll let you know.
-McAfee out
F3 Louisville 