What a glorious morning.
After completing another large project at work yesterday I was pumped up this morning. I’ve not been able to post that much over the past three weeks and frankly I have felt that physical and mental fogginess. So, I was glad I intentionally scheduled this Q the day after the project was scheduled to be completed.
At 0530am, time was called and the disclaimer provided.
- Yankovich (R)
- Holy Roller (R)
- Sump Pump
- Jolly Rancher (Q)
We set out for a short little mosey on the residential street, but then circled back on the sidewalk to end up underneath the portico – the largest of F3 Louisville [yeah, you heard me right Bayside boys]. Here we did:
- SSH – 25x IC
- Hillbillies – 10x IC
- Abe Vigodas – 10x IC
- Grass Grabbers – 10x IC
- Downward Dog + Runners Stretches
Thang 1 – Triple Nickle:
For this, we split up in two groups – 7 on the left side of the amphitheater and 7 on the other. Thankfully we were at Pleasantville where the PAX could count and follow instructions. Had we been at The Mutt or Vets it would have been a much different outcome. Objective was to do 5x reps of one exercise at the bottom [Derkins], then step-up or box jump up the steps to the top and do 5x reps of a second exercise [Dips]. Then, run over the hill towards the houses to the street and then circle back towards the portico.
All of the above would have been one round. And, to get a Triple Nickle it means we did it 5x.
Thang 2 – Merkin / Air Press Jack Webb:
One merkin to four air presses. Then two merkins to eight air presses…keep going in sequences of 1:4 ratio – all the way to ten merkins to eight air presses. Simple, yet effective.
Thang 3 – Ladder-ish Set:
Not sure what to call this. This wasn’t really planned, but I was offended that Worm didn’t like the 5x reps on Thang 1. Let’s be honest: Worm doesn’t like anything that Worm doesn’t do. But that’s okay, that’s why we love him.
So, we did 3x reps of Derkins, Dips and Box Jumps / Step Ups on the first step of the amphitheater. Then, went to the second step where we did 6x of Derkins, Dips and Box Jumps / Step Ups. Then, to the third step where we did 9x…then 12x on the next step, etc. This sucked much more than I expected. I even think Worm agreed.
Thang 4 – Lt. Dan:
The PAX were slaying the exercises so I had a little extra time for one of my favorites. It’s another Jack Webb but focused on the legs…one squat to four jump lunges – all the way to 10 and 40 again. We were running short on time so I think we had to skip rounds 8 and 9, but we definitely did round 10.
Time was then called and we circled around the flag.
Countarama, namearama, announcements and intentions. Lots of PAX with scheduled upcoming Qs – just check the calendar. Also, specific intention lifted up for Kilo’s dad.
Always a pleasure to lead.
Jolly Rancher out!