This back blast is posted on behalf of Tidwell, a younger PAX who has made his mark on the County, particularly since workouts reopened in June. He’s posted more often, is getting stronger, and is also getting more resilient toward the end of each workout as the year continues. Sept 1, 2020 was his second career Q. I anticipate many more. Keep up the good work!
PAX: 13
Jerry Maguire (R)
Hush Puppy
Iceman (R)
Asian Zing (R)
Whiskers
Mud Bug
Ladybird (R)
Pew Pew
Crock Pot
Pelican
Gisele
Cratchit (Co-Q)
Tidwell (Co-Q)
Disclaimer
YHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on your own free will. This will likely be a high intensity exercise, so if you have any medical condition or physical limitation, you should consider not participating. You are encouraged to modify everything as necessary according to your ability, disability, injury, fitness level, etc.
Warm Up: YHC doesn’t remember the warm up. What was memorable was that the Q delivered the count clearly and effectively.
Thang:Using the main parking lot, we started at the left parking islands and spread out, coupons in hand. Cones were set up for suicide sprints at 10 yards, 20 yards, and 30 yards. The main thang was you vs. you, and involved doing Set A, followed by a suicide, followed by Set B, followed by a suicide, followed by Set C, etc. Rinse and repeat upon completing all four sets.
Set A:10 Overhead Press20 BB sit ups30 Coupon curls
Set B:10 Man makers20 Flutter Kicks (4-count)30 Lunges (single count)
Set C:10 American hammers (4-count)20 Merkins30 Squats
Set D:10 Heartbreakers20 Dips30 Bobby Hurleys
The PAX were encouraged to use the coupons liberally, provided they keep good form. Get as many rounds as possible before time is called.
As per the usual, we finished with CoR/NoR.
Keep up the acceleration Tidwell.
F3 Louisville 