Back-Blast – Peggy Baker Park – 01/14/2020 – #RyleighStrong

Several weeks ago I snatched up several Qs for the quarter to make sure I met my Iron Horse Challenge requirements.  I overachieved in the month of January on purpose and put a lot of Qs out there to force myself to post.  Work will inevitably be an easy excuse in February and March.  So, I needed to get moving fast in January.

Today’s Q was at Peggy Baker Park – great location and a true HIM of a Site Q in Bulletin.  Not only was it exciting to Q for the first time at this BlackOps location, but, today was #RyleighStrong Day, too – emotional day across F3Nation and particularly F3Lousiville.  The power of what this group can do continues to amaze me.  Very proud to be a part of something that truly is much more than a workout.

Weather Report:

Slight mist, which in the light of the headlamp could maybe be confused for snow.  Ground was dry though and temperature was perfect.

Gear Report:

Green.  All sorts of green.  Green for #RyleighStrong.

PAX:

  • Cochran
  • Gisele
  • Viking
  • Bulletin (R)
  • Jolly Rancher (Q)

Time was called and disclaimers were provided to the PAX.  We started off in the parking lot next to the flag for some COP.

COP:

  • SSH – 50x [I provided advanced warning that we’d be doing 50x reps…it was met with some groans and moans].
  • Downward Dog + Runners Stretches [primarily so I could catch my breath from the SSHs].
  • Imperial Walkers – 20x
  • Grass Grabbers – 10x in sllllooooooooow cadence.

Thang 1 – Merkin Bear Crawl Jack Webb:

We went straight into Thang 1, which was a Merkin Bear Crawl Jack Webb.  Objective was to head towards the ball fields with a 1:4 ratio of merkins to bear crawls [each hand movement counts as 1x] – all the way to 10:40.

Woof.  That sucked just as much as I thought it would.  PAX loved it though!

Thang 2 – EMOM Circuit:

We set off for a mosey to the storage shed where the coupons are stashed where I had pre-placed the phone and speaker.  The every-minute-on-the-minute [EMOM] exercise was three separate sets: upper body, lower body, and core.  And in between each of the sets was a lap around the ball field.  The exercises and rep count for each minute were:

  • Upper body:
    • 12x – merkins on the coupon
    • 12x – curls
    • 12x – tricep extensions
  • Lower body:
    • 15x – squats with the coupon
    • 15x – groiners on the coupon
  • Core:
    • 15x – big boy sit-ups
    • AMRAP – LBCs

Thang 3 – More EMOM

We replaced the coupons and set back towards the flag with a few extra minutes.  Still feeling the effects of the big boy sit-ups, we went to the pavilion for a few extra minutes of an EMOM of 10x dips and 10x step-ups on the picnic tables.

COT:

Countarama, namearama, announcements and intentions.

I hope I did it justice today for the PAX at Peggy Baker Park.  It’s always a challenge to find a set that pushes the group hard, but is also something that is attainable for myself.  You know what they say:  if you can’t Q it, don’t do it.

Special intentions were called for Ryleigh, her family and the medical staff overseeing her treatment and care.  May God give every one of them the strength, the patience and understanding in Ryleigh’s life.

Always a pleasure to lead.

Jolly Rancher out!

 

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