To conclude this class of Q school, this is the final step one needs to complete to have a successful Q session. The Back Blast. There is no format to follow but some things need to be included. You want to give someone who skipped your workout to be able to get a picture of what you accomplished.
Weather: 74 degrees, 85% humidity, no breeze, straight up sticky.
Pax: Deep Dish, Buzzsaw, Fertile Myrtle, Dynomite, Jitterbug, Ladybird, Schotzie, Endo
Q: Stick Up
COP: Mosey around the parking lot. SSH x 20 IC, Toy Soldiers x 10 IC, Imperial Walkers x 10 IC, Downward Dog, L/R Calf Stretch, L/R runners Stretch, Merkins x 10 IC.
THANG: Carry the coupons do to the end of the lot by the wall/dumpsters. We set up to do a Leg Ladder. Pax would do 10 reps of the first exercise, bernie sanders to the stop sign, 3 burpees, mosey back. Next round 10 reps of the first and second exercise, bernie to the stop sign, 3 burpees, mosey back. All exercises used the coupon unless the involved jumping. On single leg movements it was 10 total reps. The Ladder was as follows:
- Thrusters
- Step Ups
- Squats
- Lunges
- Box Jumps
- Split Squats
- Calf Raises
- Jump Squats
- Tuck Jumps
- Single Leg Butt Kicks
With a few minutes left we circled up for Mary. Each HIM chose their favorite movement and we all did 10 reps of each.
COT: countOrama, nameOrama, announcements, intentions, words of thanks.
And this concludes this edition of Q school by Stick Up. SYITG!!
F3 Louisville 