I’ve only posted a few times at North Posh and this was my first Q there. For those that post with me, you know I’m not one for running – but, if I don’t keep trying then I won’t get any better at running. So, why not?
It is amazing though how many hills there are at North Posh vs. South Posh – they certainly always have a way of humbling me when I move around.
It was a great time and I hope it lived up to the #beastmode expectations of the PAX.
Kudos to Viking for posting with a head cold, in short sleeves, in the rain, with gusty winds. Not his brightest move probably – but then again, he is a Viking. But a dedicated Site Q.
Weather:
At about 0525 when I pulled into the parking lot it was perfect. At about 0530 when disclaimers were given the rain started to fall. Windy, too.
The weather did complicate the weinke a bit, but we made the best of it.
PAX:
- Dunphy
- Fructose
- Uncle Rico
- Brown Water
- Sweetart
- Cratchit
- Viking
- Jolly Rancher (Q)
COP:
The usual:
- SSH – 50x (I was trying to wait off the rain!)
- Downward Dog / Runners Stretches
- Grass Grabbers – 10x
Thang 1 – The Hodor Merkin Waterfall Mosey
Yep. Just made that name up.
We mosied to pick up some coupons and then went back to the small portico for the beginning of the Thang. Which was:
- Hodors – 20x (this is actually a legit exercise on F3 Nation)
- Mosey – down to the portico by the ponds
- Merkin Waterfall – 10x to 1x
- Mosey – back up to startex
For those unfamiliar with Hodors, it is basically a squat with the coupon and when you go up you flip the coupon to a tricep extension and squat again and then flip the coupon back to the front. That’s one rep. So it’s basically two weighted squats, a curl and a tricep extension all in one rep. Yummy!
The merkin waterfall is where YHC started with 10x merkins counting up and when I hit rep 3 then PAX next to my goes. Rinse and repeat all the way around and when it gets back to YHC it was 9x reps. All the way down to 1x.
We did Thang 1 twice and upon the return the second time to the startex we did another round of Hodors just for fun. So, that’s 60 Hodors for those other than Abacus that need help with counting.
Thang 2 – PAX Choice : Lt. Dan’s or Jack Webb with Merkins & Air Presses
I offered up options because I’m that kind of a guy. Unfortunately, some of the PAX had never met Lt. Dan before – so the audible was called and the option was taken away and we moved right into them.
Lt. Dan’s are a 1:4 count ratio with squats and jump lunges (each movement of the legs are a 1 count on the jump lunges). We did this until 10:40 counts. Why is it called Lt. Dan’s? Because you feel like Forrest Gump where you can’t feel your legs!
Thang 3 – Step Ups and Dips Jack Webb
Similar to above, except different exercises. We went until we hit 5:20 as time was running out (and my arms were toast).
6MOM – Six Minutes of Mary
Okay. So it was more like three minutes of Mary, which included:
- Flutter Kicks – 15x
- Gas Pumps – 10x
- Big Boys – 10x
- LBCs – until time was called (about 45 seconds)
COT:
Ended with the usual countarama, namearama, announcements and intentions.
Always humbled to lead these men.
Jolly Rancher out!
F3 Louisville 