It was a perfect morning to workout and I was glad to lead the 13 PAX (see attendance report) that joined me for a Vincent Q. It’s been a long 9 days for me and I needed to vent a little so Q’ing was the perfect opportunity. First I want to thank all of the PAX members who reached out with their condolences. The sentiments and kind words have helped tremendously.
We started with a quick warm up around the Seal – Copperhead squats, Downward dog with calf and runners stretch followed by mountain climbers and merkins. Next we moseyed to the big lot for the escalator. The thang – perform one exercise with a weight then run to the opposite end of the lot and perform 10 jump squats and run back. After each set we added a weight exercise and followed it up with the sprint, jump squats and return. Here is what the entire thing entailed:
20 presses – sprint with 10 jump squats
20 presses, 20 curls – sprint with 10 jump squats
20 presses, 20 curls, 20 Rows – sprint with 10 jump squats
20 presses, 20 curls, 20 rows, 20 squats – sprint with 10 jump squats
20 presses, 20 curls, 20 rows, 20 squats, 20 dead lifts, – sprint jump squat
We then went down back down the list dropping an exercise until we got back to where we started.
Next, we moseyed to the playground for Mary of DaVincents, Cross Pike, Freddie Mercs and flutter kicks.
Last we returned to the monument for a Brupee, merkin plank jack webb.
Wrapped up with intentions a prayer and the Pledge of Allegiance. Thanks again for the sentiments and until next time, SYITG.
F3 Louisville 