We had 22 go all in getting squished this morning at the Patriot with full body interval exercises. All ages and all levels accomplished the following, starting with the typical warm up, arms, core and running, closing it out with a Mary and the COT. This being my VQ, obviously I’m not a professional, and so several took my advice – myself included – and adapted as necessary.
The warm up kicked off at 5:30 sharp, even while a few were still getting to the circle. No FNGs today. We jumped into side-straddle hops, grass grabbers, downward dog, and loosened up arms with michael phelps.
Next, the main event, which I timely staged a few minutes prior to anyone showed up this morning. It had what was noted as the largest winkie ever, that outlined all the pain in-mind for the day.
I explained the exercises including introducing the coupon squish – lifting the coupon vertically to the midline and (carefully) squishing it back to the ground. The theme was to squish it, whether that’s fear, anxiety or else run faster in memory of my wolf spider friend – who made the unfortunate choice to live in my hiking boot. While many are afraid of spiders – I was happy to have them.
Even with my planning and analyzing, the whole group still adapted, wanting more pain with running the hill in between every exercise that alternated core and arms. Originally I expected we’d alternate a short lap on top of the hill and then run the hill and back every other exercise. Obviously the HIM at Patriot go all in and most insisted only running the hill in between every exercise below.
I kept the exercises basic, including those I’ve done best at in earlier beat downs, plus simple to follow-along for all-
Merkins
Big Boys
Curls
Lbcs
Overhead press
American Hammers
Coupon Squish
Gas Pumps
We closed out with a Mary, which included 37 manatees from Yankovic to celebrate my Birthday-Q in style. Announcements, intentions and concluding with the lord’s prayer.
Thanks for the opportunity to lead –
-Squishy (Q)
F3 Louisville 