QIC: Wham!
20 PAX (including 3 FNGs and a visiting PAX): OJ, Tin Cup, Red Roof, Nugget, Mr. Clean, Scratch, Loco, Abacus, Thunderbird (Visiting from South Carolina), Glen Ross, Diablo, Captain Insano, Vincent, Butcher (FNG), Ex-Lax (FNG), Goodman (FNG), Cutlass, Bean Counter, Trump, Wham!
Pre-WO
As I set up for my Q in the dark and freezing cold this morning, I reflected about my first post back in the summer (after finally giving in to CI’s constant harassment) and about how you could have never convinced me then that I would be posting for the 34th time and Q’ing for the 3rd time a few months later. It’s been a great journey so far and I’m looking forward to it continuing.
COP (Tennis Court #1)
20 Side Straddle Hops IC; 15 Abe Vigodas IC; 15 Merkins IC; 15 Mountain Climbers IC; 10 Air Squats IC; 10 Plank Jacks IC and then stay in plank position and right arm up, left arm up, down on elbows/forearms; Recover
Thang 1: Road Run and Bridge Break
The PAX followed me for a brisk ½ mile run through the Seneca Park neighborhood, stopping halfway at a bridge to do 2 sets of 15 Dips and 5 BOYOS. We ended the run back at Coupon Field to pick up Coupons that would be needed for Thang 2.
Thang 2: Tennis Court Circuit Work (Tennis Courts #2-#10)
My goal for this WO was to utilize all 10 tennis courts at the O. Having already used Court #1 for COP, the PAX and I set out to incorporate the other 9 courts by splitting into 3 groups and doing circuit work in 5 minute intervals.
Tennis Court #2 (Coupon Court)
1. Coupon Curls x 10
2. Incline Merkins x 10
3. Coupon Squats x 10
4. Derkins x 10
5. Overhead Coupon Press x 10
6. Coupon Rows x 10
*Rinse and Repeat until interval change
Tennis Courts #3, #4, #5, #6 (Ground Game/Leg Work)
1. Bear Crawl around the perimeter of one side of Court #3
2. Crab Walk around the perimeter of one side of Court #4
3. Broad Jumps around the perimeter of one side of Court #5
4. Lunges around the perimeter of one side of Court #6
5. Sprint back across all 4 courts on the other side of the courts.
*Rinse and Repeat until interval change
Here’s a fancy drawing of this:
Tennis Courts #7, #8, #9, #10 (Mary Sprints)
1. Sprint across all four courts
2. Ab/Mary Work of your choice x 20
3. Bernie Sanders back across all four courts
4. Ab/Mary Work of your choice x 20
*Rinse and Repeat until interval change
Thang 3: Jack Webb
1 Merkins, 4 Air Presses
2 Merkins, 8 Air Presses
3 Merkins, 12 Air Presses
4 Merkins, 16 Air Presses
5 Merkins, 20 Air Presses
6 Merkins, 24 Air Presses
7 Merkins, 28 Air Presses
8 Merkins, 32 Air Presses
9 Merkins, 36 Air Presses
10 Merkins, 40 Air Presses
The PAX then returned the Coupons to their home and moseyed back to the Shovel Flag.
COT
The PAX circled up one final time for COT. #6 in the count-o-rama was Scratch but given his propensity to being #6, he passed to Mr. Clean who told the PAX about his tidy yard and his preference for organization and cleanliness (including his “clean” hairstyle). We then met and named the FNGs: Butcher (who is, naturally, a vegan), Ex-Lax (who enjoys Lacrosse), and Goodman (named after Ben Stiller’s character in Dodgeball due to his aggressiveness on the adult kickball field). We were also happy to host Thunderbird from South Carolina, who is very active in F3 (including giving to the #SamStrong campaign) and can be followed at @F3SwampRabbit on the Twitter. Sound like he’s coming back on Thursday too.
The QIC gave closing thoughts by thanking the PAX for motivating him to come out each week. We then thanked the Sky Q for our opportunity to escape from the “real world” for 45 minutes a few times a week and asking him to help us be more patient, kind and non-judgmental toward others because we don’t know what burdens they may be carrying with them.
Thanks for the opportunity to lead you again this morning gentlemen! Until next time…
-Wham!
F3 Louisville 