It was cold this morning but 15 HIMs fought the fart sack and got out and got better. I signed up to Q at the Incubator before I realized I play basketball about every Sunday night and my legs are usually sore the next morning. I had originally planned on doing some running and sprinting around the egg lawn but accepted the reality that that wouldn’t work. Oh well let’s hit the upper body hard and get better. This allowed for my bird brother from another mother, Big Bird, to get out with us less than a month out from ACL surgery. Was great and inspirational to see you back in the gloom, just be careful working your way back.
Him along with 13 others joined me for some upper body Tabata. They were as follows–Potter, Stick Up, Giselle, Big Bird, Big Bug, Hush Puppy, Jitterbug (R), Mr Kotter, Ripple, Deep Dish, PK, Maxi, Dry Rub, Dynomite, Pelican (Q).
I gave the disclaimer then for COT we did-
Slow grass grabbers 10xIC
Abe Vigodas 11xIC (lost count)
Stretch to right and left
Michael Phelps
Kendra Newmans
Downward dog and stuff
Mosey to the coupons for 8 rounds of each exercise 20 seconds on and 10 off with a minute break between exercises.
Cross over Merkins (extremely hard)
Curls
Upright rows
Skull crushers
Should press
Bent over rows
Swimmers press (curl to shoulder press)
Even though we didn’t move much the constant work kept us warm. I did wear two loads of laundry and I’m sure that helped.
We had time for 20 LBCs IC and about 20 seconds of planks.
Name o Rama sucked, need to figure out how to work video on my phone with my gloves on.
Announcements–awards banquet Friday; a couple of upcoming Qs.
Intentions-Ryleighs battle, Maxis (if i got the wrong HIM I apologize as it was dark and lots of layers being worn) father put recently to rest, a husband of a coworker of Hush Puppy has throat cancer. I asked the PAX to remember MLK and what he did to fight for people who needed a voice and asked that we do the same in our lives for injustice. Shared the quote in the picture and asked that we lead with love. As I’ve done the last year going to have my 2.0s watch a video about what made MLK great.
Always humbled to have a chance to lead this great group of men. Thanks for coming out in the cold and getting better with me.
See ya soon
Pelican
F3 Louisville 