Weather – Mary Freakin’ Poppins. Practically perfect in every way. Mid 50’s, dry, no fog, little to no dew. (Although we never left the pavement, so that last part might be a lie.
PAX: As site Q, I keep my own data. The average numbers for The Station is 6. With the occasional spike when the train lends an assist. Well, clearly the train conductors didn’t get their payment this week, not only were they late, they didn’t even stop. However F-Stop, Harbaugh, Fungi, Cratchit, Honey Do, Bulletin, Jitterbug, Pelican, Uncle Sam, and myself managed to round out a random group that might never be together again.
COP: The COP was mostly done while yelling over the late arriving train, which pretty much sucks. But we did some Side Straddle Hops (In cadence, with explanation of counting in cadence) Alternating toe touches (Single count with an explanation of why that should have been in cadence.) Ankle grabs – both left and right (with explanation to count to 10) Downward Dog (and stuff.) Kendra Newmans and Michael Phelps (on your own.)
For my Main Thangs I wanted to work on “the little things.” I had planned 4 small individual workouts to demonstrate that it doesn’t have to be a bunch of exercises or even creative, just effective.
We moseyed to the church parking lot on Friendship for Thang 1.
THANG 1 – TABATA – In support of Pelican, it was a full, textbook, TABATA, 20 seconds on, 10 off, 8 rounds. We did one cycle with lunges, and one with Big Boy Situps. While performing the exercises I explained why TABATA is a great workout to keep everyone engaged. You can go as slow, or fast as you like. No one is slowing anyone down, and the speed demons can bust out hundreds of reps.
Mosey to the Firehouse parking lot for Thang 2.
THANG 2 – Waterfall – PAX circled up, I started with 5 merkins (normally would start with 10, but we had a few more exercises to get to.) When I reached the halfway point, the next PAX would get started. Decreasing the count by 1 each time around until finished. We did the same with squats (while holding Al Gore, thank you Pelican.)
Mosey to the Law Office for Thang 3.
THANG 3 – Four Corners – The PAX were split to each corner of the law office. Each corner had an exercise. Squats, Merkins, Big Boy Situps, and Lunges. The lunges were the pushers. 10 each leg, and then rotate to the next station. We completed one full cycle.
Stayed at the Law Office for Thang 4.
THANG 4 – I asked the PAX to line up. One member on the sidewalk, the other on the parking lot. This set the groupings for a short DORA. 50 merkins, 100 Squats, 150 Overhead Claps. While the PAX that was on the pavement would bear crawl to the other side of the parking lot and back, the PAX on the sidewalk started the reps.
With just a minute or 2 to spare, we moseyed back to the starting point for MARY.
MARY – With just a minute left, we did American Hammers, in cadence.
ANNOUNCEMENTS & INTENTIONS – Still a few days left of Q School. If you haven’t been out, get out. You might learn something. Prayers for healing, both Fungi’s church member, and Harbaugh’s wife (hip).
CLOSING – I mentioned in my preblast that we would work on the little things. I used the photo of an NBA player, Muggsy Bogues to enforce my mentality of the little things. Muggsy was a massive 5′ 3″ tall player. By NBA standards, too short to make an impact. But those old enough to know, know he managed to hold his own, making millions in the process.
I encouraged the PAX in attendance, and now any reading, to make an impact doing the little things. Hold the door for someone, smile at someone, send an email or text, maybe even call an old friend. Just the little things can have a ripple effect, and can make a big impact.
Class dismissed!
-Captain Crunchberry
F3 Louisville 