Installment #4 of Q School week at the Agony turned out to be an adventure around the County. Temps were a bit tepid but bearable (and even if they were not, we would have managed because that’s what we do – rain or shine, hot or cold – “it don’t matter”). We called the time, provided the appropriate disclaimers and then proceeded into COP. The following PAX were in attendance:
Mudbug
Pew Pew (R)
Abacus
Backflop
Undertaker (R)
Little Jerry (R)
Crockpot
Double Down (R)
Dauber
DeVitto (Q)
COP
SSH x 15, toy soldiers x 10, grass grabbers x 10, downward dog, left knee/left elbow and vice versa, cobra, and Michael Phelps. As we went through each, PAX were quizzed on the 5 core principles of an F3 workout. We had some smart PAX in attendance and, thus, no one missed a question. (Glad Crockpot stepped up 😊). We then mosied to the playground for the THANG.
THANG
This workout was a pyramid-based workout and include 5 stations of exercises. Each Station was about 50-75 yds past the other and were set up around the County. Each PAX would start off with 5 pull-ups and then they would run to a station. The stations were set up as follows:
1st Station – Sprinter lunges x 10
2nd station – Shoulder taps x 20 (2 ct)
3rd station – Jump squats x 30
4th station – merkins x 40
5th station – hip bridges x 50
After starting with 5 pull-ups, each PAX would run to station 1 and perform the prescribed amount of reps and then return to the start for 5 pull-ups. They would then run to Station #2, perform the prescribed reps for that station, run to station #1 to perform the prescribed exercise and reps, and then back to the start for 5 pull-ups. This process continued with stations 3, 4, and 5 with each PAX stopping at the past stations on their way back to the starting point for pull-ups. After completing station #5, PAX worked they way back down each station.
COT
Countarama
Namerama
Announcements
Intentions and Prayer
Everybody put out today and gave it their best effort. We had a good review of the correct way to Q a workout (except for me forgetting the count at the beginning) and I hope it inspired others to step up and Q. DeVitto OUT!
F3 Louisville 