Your Bird’s been mixing in weight training along with run training and ITG CSAUP activities in 2023. So when it came time for this Heavy Q at The Foundry I was pumped to show off some of my routine. The thing though, that’s tough about planning for a heavy, is that when you bring your home gym and have stations built in, one has to make sure there is something to keep all of the PAX engaged throughout. Over the last month or so, attendance has been pretty strong as Meter Maid’s been doing a stellar job bringing in guest Q’s and being the consummate leader of the site by throwing out hype to attract attendees. That said, I had to be prepared for anything. Turns out, in a rare moment when a plan goes off with out a hitch, I was able to plan accordingly. As 0530 approached, one by one, we had…
Our PAX: Tebow (Rx2), Kitty Litter (R), Mr. Hat, Huey, Meter Maid, Double Pump, Audible, WILDflower, Snack Shack, Snaggletooth, Rip Van Winkle, Saul Goodman, Cochran, BigBird (Q)
Disclaimer was given and off we would go for our warmup mosey around the lot. Grumbles came from a few, saying that the preblast promised no running. Well…even though this was to be a “heavy” workout and the running would be reduced, I could never offer no running all together. And actually, the preblast said nothing about no running.
The main Thang: split up into two groups. Group 1 would work with the Olympic plates, dumbbells and kettlebells. YHC would have prepared, 10 different workouts each working a different muscle group. After you got in 10 reps, you moved down to the next exercise. The push would be 1 dude running an out and back of about 100 yards. Once he got back someone else would go. We would carry on this way for about 15 minutes until we swapped with the other group. Other group was doing coupon work, again getting in 10 reps before switching to another exercise. The push would be a farmer’s carry of about 50 yards out and back.
We all worked hard and Huey offered up like 10 different motivational one liners to keep us inspired. Finished up with about 30 seconds to plank it up before time was called.
A few things from a Bird’s eye view: Snaggletooth, is not too quick to offer up his toothy grin when he gets less than 5 hours of sleep the night before. Saul Goodman is animal when he has a coupon in each hand. Double Pump is a lot stronger than he gives himself credit for.
Circled up for COR, NOR and COT. Offered up some announcements and said some intentions. Prayed for F3 Mama’s Boy who’s M was involved in a pretty bad car accident. She’s ok but they’ll be needing some support. And he needs to get his a$$ back out in The Gloom to get his head right. Thanked The Sky Q for this group of men and for the prospect of another day.
One other thing: Meter’s hospitality doesn’t stop once the workout’s over. This HIM was insistent on helping me put back all of the coupons and load up all my weight before he called it a day. Thanks my brother and ‘preciate you for having me out.
Until next time…
BigBird
F3 Louisville 