QIC: Maytag
Pax – 16: Big Bird, depends, Dink, Flex Seal, Free Lunch (FNG), HBK, Montezuma, Paul Blart, Pheidippides (DR), Pizza, Pouches, Russdiculous, Sewanee, Subprime, Viking
Friday before spring break and IHC closing down, I was expecting a chill Friday morning, but 10 HCs including 1 down range + the Nan’tan made it hard for me to sleep. Pax kept rolling up, then Sewanee strolled in wearing a weighted vest and a speedo and I knew this was going to be a weird yet memorable morning in the gloom.
COP:
0530 start with the disclaimer. Normal warm up with SSH, IW, Toy Soldiers, HW just to make sure we weren’t going to miss any potential late arrivals. Then off on a mosey. ¼ mile to a small park with a walking path where we got some stretches in (downward dog, grass grabbers, Michael Phelps).
Thang 1:
3 PAX would take a run around the walking path (150 m) while the remaining pax did work. Then when the 1st 3 PAX returned, the next 3 would take off running. We did this for about 10 minutes so each group of 3/4 could get 2 runs in. Work included:
Hand Release Merkins
LBCs
Shoulder Taps
Freddie Mercurys
Bird Dogs
Big Boys
Afterwards we ran through town to a small path, did some lunge walks and then ran down a path in the back for Thang 2.
Thang 2:
Same format as before but focus on legs. 3 pax run down the path and back while the remaining PAX did work. Work included:
Lunges
Pretzel Crunch
Al Gore
Pretzel Crunch
Copperhead Squats
6 inches
After another 2 rounds of running, we headed back through the park to the amphitheter.
At the amphitheater, we did some step ups and dips, then finished with the Jack Webb (merkins & air presses) and some Mary (Flutter Kicks, X Factors, Box Cutters).
COT:
Announcements:
• Convergence (4.12) + Potential Thunder Meet Up
• County Fair (4.19)
• Big Bird Milkshake Tour – Props to Montezuma putting in that work
Intentions: Asked for strength for our fellow Pax and their families (Focker / Pop Up) and asked for continued strength to keep on grinding. Thanks all for coming out.
Maytag
F3 Louisville 