PAX: 13
Hush Puppy
Subprime
Asian Zing (R)
White Bread
Pelican
Meter Maid
Swag
Dauber
Cochran
Double Pump
Boy RD
Rap Ninja
Crock Pot (Q)
Weather: 68 deg F, 93% RH, consistently misty (just like Meter Maid’s eyes when he gets those coupon books from the mailbox).
Disclaimer/FNG
YHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on your own free will. This will likely be a high intensity exercise, so if you have any medical condition or physical limitation, you should consider not participating. You are encouraged to modify everything as necessary according to your ability, disability, injury, fitness level, etc.
Warm Up:
SSH (IC): x15
Slooow Grass Grabbers (IC): x10
Hold L ankle: 10 count
Hold R ankle: 10 count
Downward Dog: 10 count
Cobra: 10 count
Kendra Newman front: 10 count & back: 10 count
Michael Phelps: 10 count
Imperial Walker (IC): x10
Toy Soldier (IC): x10
Thang:
We did intervals of 60 seconds work and 20 seconds rest of:
Upper:
Pull Ups
Derkins
Row
Overhead Press
Lower:
Coupon Swings
Coupon Squats
Step Ups (x2 stations)
Lunges
Core:
Weighted Big Boys
Planked Coupon Flips
Straight arm pull over
Reverse Crunches with Overhead Coupon
COT:
CoR/NoR
Announcements: Pelican has some free tickets to TBT. Rap Ninja’s upcoming VQ (come support!) at the Boondocks. Man in the Arena at the County on Saturday.
Message: Statistically speaking, one year from today you’ll be here, but you’ll be a different version. The choices you make in the next 364 days will determine where you will be physically, how strong your relationships will be, and how strong a leader you are. My last 365 days were negative physically. Learn from my lesson. Don’t repeat it yourself. Start today and get better for next year’s version.
Intentions: None stated, but I’m sure someone knows someone who could use a prayer, a hug, a smile, or a gift.
NakedMan Moleskin: It’s been 363 days since my last Q, which was also the Foundry. I was pleasantly surprised to see how many people attended the workout today. I hope that’s the norm. Great work Meter Maid. We made jokes today at your expense (mostly related to the fine print of free tickets), but we look up to you and respect you for carrying the (metaphorical and literal) flag for so long at the Foundry. It’s come a long way since that one winter where me, Alexa, and Bulletin were the only Q’s for like 3 straight months.
Until next meal,
Crock Pot
F3 Louisville 