Weather: 48 degrees, sprinkles of rain on the way in, dry otherwise. Slight breeze just to let everyone know that fall is approaching.
Pax: Nice and Slow, Towel Biter, Wide Right, Dirtbag, Jitterbug (R), Subprime, Wet Bandit, Diane Dukes, Husky (R), Wabbits, Jewel, Huggies, Natty Lite
Q: Stick Up
As everyone circled up and discussed the possibilities of who the Q was, a few made the guess at it being YHC. I guess that means I do not post on enough Tuesdays at the Garden to be considered a regular. As time ticked away and the anticipation grew, Wide Right made the glorious and humbling introduction of the Ghost Q. With the into made, the disclaimer was given and we moseyed around the cars (so I could grab the board and speakers expertly hidden in the back of the truck) over to the lower lot for COP.
COP: 20 SSH, 10 Grass Grabbers, 10 Toy Soldiers, Downward dog, L/R Calf Stretch, L/R runners stretch, Michael Phelps.
THANG 1 (just because): As it was pointed out by some of those who frequent my Q’s it was time for bear crawls. We lined up along the grassy hill and bear crawled to center line in the lot, bernie sanders back to the start, bear crawl to the far curb, bernie back. Warm up complete. Mosey to the stack of coupons.
THANG 2: After grabbing a coupon and placing it on the ground at the bottom of the hill we picked up our coupons and moseyed up to the upper parking lot by the playground. Here we were introduced to the pyramid. Much like a ladder style workout with the difference being what happens when you get the top. Instead of just reversing the order and working down, here, you still began at the start of the workout but worked your way back down AFTER reaching the top. Let see if I can describe this on paper. Also, between each round, run to the second island and bernie back.
Round 1: 10 burpees
Round 2: 10 burpees, 15 Overhead press
Round 3: 10 burpees, 15 overhead press, 20 merkin pull throughs
Round 4: 10 burpees, 15 overhead press, 20 merkin pull throughs, 25 big boys
Round 5: 10 burpees, 15 overhead press, 20 merkin pull throughs, 25 big boys, 30 squats (the peak, now we work back down)
Round 6: 10 burpees, 15 overhead press, 20 merkin pull throughs, 25 big boys, 30 squats, 25 big boys
Round 7: 10 burpees, 15 overhead press, 20 merkin pull throughs. 25 big boys, 30 squats, 25 big boys, 20 merkin pull throughs. At some point during this round we took an intermission. Lined up along the curb on the left. bear crawl to the center line, bernie back, bear crawl to the far curb bernie back. Once complete, pick up were you left off in the pyramid. After about 2 more minutes, we took the coupons back, time was called and we circled the flags.
COT: countOrama, nameOrama, announcements, intentions, words of thanks.
Thank you to Wide Right for the invite. Its always a good time at the Garden.
-Stick Up
F3 Louisville 