Pax (12): OJ, Wham, Noxeema Jackson, Tureen, No Show, Old Bay, Ham, Glen Ross, Vincent (R), Larry Flint, Tammy Fay Baker, Fergie (Q)
Weather: a balmy high 60s / low 70s
This was my first Q on a heavy, and only my second post at the Mutt Heavy. So, unfamiliar territory for me.
The morning went like this:
Started with a disclaimer. The workout had a lot of movement, but quite a bit of movements involving weight. So, instructions were given to modify as needed, and to focus on form, not speed (no rep counts today).
Started w a lap around the school to get the blood moving. Moved to some warm-up in the COP:
SSH * 25
Grass Grabbers * 10
Down Dog + Runner’s Stretch
We did a bit more light stretching OYO while I explained the morning. Which, the one and only thang:
Each Pax grabbed a coupon, and a partner and lined up in one of 9 lanes. Most lanes were ~30 yards, though some were modified to closer to 50. Partner 1 was to do the first exercise, which was the movement across the parking lot. Partner 2 stayed at the start AMRAPing the stationary exercise. Once partner one completed the down and back, switch. Repeat for 2 minutes, then move to the next station. The lanes were:
Lane 1 – Sled Pull / L-C-R Coupon Merkin
Lane 2 – Buckets o’ Fun* / Coupon Squat Thruster
Lane 3 – Coupon Run / Coupon Curl
Lane 4 – Reverse Sled Pull / Goblet Squats
Lane 5 – Pallet Pusher / Skull Crusher
Lane 6 – Coupon Overhead Carry / Plank or Slosh Pipe
Lane 7 – Sled / Coupon Calf Raises
Lane 8 – Coupon Run / BBSU
Lane 9 – Coupon Walking Lunge / Coupon Flutter Kicks
In all, I think we each hit around 12 lanes in total.
*Buckets o’ Fun – These buckets have been sitting at my house for a couple months now. They are a Lowe’s bucket, each filled with a 50# bag of concrete. After a couple of unsuccessful attempts to get Rumpke to take them, and having to haul 100# down and back up my drive, I decided they were best served for use at F3.
We closed a few minutes early to get all of the gear back to the locker and the coupons to the garden, and closed with CoR, NoR, and CoT.
F3 Louisville 