It had been over a year since my last Q at the County, if fact I haven’t Q’d much in the two years. I definitely need to work on that moving forward. Saturday mornings are usually filled with a Pre-Nest walk/ruck for me and then off to Archery practice. So, I rarely can fit in a workout at the Nest. Official invite to anyone who wants walk/ruck with me on Saturdays at 6am.
We had a great turn out with 15 PAX: Dauber, Double Pump, LePew, Jolly Rancher, Brown Water, Backflop, Squirt Gun 2.0, Tebow (R), Fungi, Honeycomb, Air Raid (R), Honey Do, Wax On, Tinkle, Bulletin (R)
We started with my favorite warm-up, The Inferno Start, a tip to the old AO at the Fire Station. 5 man makers, 10 merkins, and 15 squats rinse and repeat for 5 minutes.
We took a mosey around the County stopped at the Playhouse for dips, then in front of the school for Inverted Rows, and finally at the Portico for step ups.
In the main parking lot we worked our way done the list on the Bulletin board. 10 reps each of Good Mornings (real ones), merkins, goblet squats, calf raises, front raises, curls, overhead press, 1-arm shrugs. Once through the list, sprint to the other island and WALK back. Rinsed and repeated for most of the time remaining with 3 breaks to run out and do the three exercises for the original loop around campus one at a time.
We finished up with some Big Bouys and some stretching Bulletin style (which according to Jolly and Dauber was not stretching).
COT. I prayed us out with an Our Father.
Thanks to all who came out and supported my Q.
Bulletin
F3 Louisville 