Pax: (7+ … ?) Whamo, Wham!, Blueprint, Cornbread, Softtop, Barney Fife, Pepperoni (Q)
Conditions: Holy crap it was 59 when I opened my back door and entered the “gloom”…pretty damn spectacular for August if you ask me. I took this pic at sunrise…it was beautiful.
Nugget called an early BO at the Mutt for Sat AM. Nugget, Duece and Tureen wrapped up as we gathered. Nugget had to bolt to Indy, but Duece and Tureen joined. We welcome Barney Fife who hails from Lexington. Disclaimer given, mosey around HT to the big parking lot for some stretching. SSH, Micheal Phelps, Downward Dogs, etc.
Thang 1: Catch Me if you Can around the Mutt neighborhood.
I explain that I did this at my last Q in July and it was a 3 ring circus…so we were going to do it again.
Partner 1: 10 Merkins, Partner 2 jog up Elmwood, P1 would run up catch P2 tap him on the should and jog ahead, P2 does 10 Merkins. Repeat this down Elmwood, back down Brookfield. Heart rates up, blood pumping.
Duece and Tureen hit the eject button, 9 PAX now 7.
Thang 2: Four Corner Core work
Credit PED here; told the PAX that we always do core at the end, so we were going to it early in the workout.
Four cones setup, remain partnered up from our runs and each go to a corner. 20 Gas Pumps, 20 Freddie Mercs, 20 LBCs, 20 American Hammers; Bear Crawl to the next station – two rounds.
Thang 3: Coupon/Run work (name TBD)
To the Prayer Garden. Partner a lap around the fields through parking lot and back to the Prayer Garden. Meanwhile P2 would be doing 20 reps of the below:
R1: Merkins, Coupon Press
R2: Wall Step Ups, Coupon Squats
R3: Coupon Curls, Coupon Overhead Press
R4: Coupon Rows, Coupon Throws
7:58: Four PAX to the flag
Why 4 when we started with 9, then 7? PAX were dropping like flies throughout the workout. Not because of a killer WO, but personal commitments. You know what, I you were out for 35, 40, 45 or 50 mins, it’s better than zero. I appreciated you coming out and appreciate Duece and Tureen joining for a bit after the BO. We all got better. It was not my best performance, but if I hadn’t Q’d I probably would have just fartsacked the morning away.
‘Roni out
F3 Louisville 