QIC: Wham!
11 PAX: Captain Insano; Cutlass; Zartan; Frosty; Scratch; Nugget; Glen Ross; Gillespie; SeaBass; Bean Counter; Wham!
Pre-WO
The theme for my Q today was running the Pax through some of my favorite exercises that I’ve experienced at the O. The O’s Greatest Hits so to speak. Thus, it only seemed appropriate that the PAX be treated to tunes featuring some of Wham/George Michael’s Greatest Hits as we moved from exercise to exercise. Everyone seemed to enjoy (put up with) this despite a few awkward periods during which slow and soothing melodies played while 11 men exercised together in the freezing cold. To make it even more uncomfortable, I decided to make an effort to resemble my namesake George Michael circa 1984. The result of that effort was this mess:
COP @ The Tennis Courts
1. 15 Grass Grabbers IC (with a behind the back clap)
2. Various Old Man Stretches OYO
3. 15 SSH IC
4. 10 Air Squats IC
5. 10 Merkins IC
6. Planks (Regular, Right Arm Up, Left Arm Up, Down on Elbows)
Thang 1: Restroom Station
After finishing COP, we took off on a run the long way around the tennis courts before making our first stop of the day at one of George Michael’s favorite hangouts (public restrooms) where we engaged in the following:
1. 10 Step Ups
2. 15 Merkins
3. 20 LBCs
4. Lap around the playground and tennis courts
10 Count and then the Pax moseyed further down the O’s track before stopping at a random open area for Thang 2…
Thang 2: Burpee Bear Crawl 11’s
1. 10 Bear Crawls followed by 1 Burpee
2. Lunge Walk back to starting spot
Rinse and repeat while decreasing the number of Bear Crawls and increasing the number of Burpees but always completing a total of 11 exercises. We made it to 4 Bear Crawls and 7 Burpees and then it was time to move on.
We carried on down the O’s track until coming to its midpoint adjacent to Cannons Lane. Time for Thang 3…
Thang 3: Catch Me If You Can
Partner Up
Partner 1 rocked out 10 Carolina Dry Docks while Partner 2 Bernie Sandered it into the O’s Great Gloom Abyss. Partner 1 then sprinted to catch Partner 2 and roles reversed…Partner 2 eased through 10 Carolina Dry Docks while Partner 1 performed his best Bernie Sanders impression deeper into the gloom. We then turned around and did the same progression back to our starting point.
After a strong 10 count, the Pax carried on around the bend of the O’s track until coming across a Field of Dreams otherwise known as one of the O’s “gently used” softball fields. Come hither Thang 4…
Thang 4: Diamond Stations
This stop on the O train involved the Pax splitting into 4 groups and then moving through the following 1 minute (modified to 45 second) intervals:
Home Plate: Mountain Climbers
First Base: Freddie Mercuries
Second Base: Side Straddle Hops
Third Base: Air Squats
The Pax loved the fact that they were given the opportunity to Crab Walk from one base to the next. Although they wanted to keep Crab Walking to the next stop, YHC instead called for a return to the track for a brisk jog to Coupon Field and Thang 5…
Thang 5: Coupon Circle
This has always been a staple of YHC’s Qs and today would be no different. The Pax each grabbed a coupon and performed the following in 30 second intervals with brief breaks in between sets [side note: The O’s coupons have taken a beating as of late and are looking pretty rough…may need an upgrade soon].
- Coupon Curls
- Coupon Derkins
- One Handed Coupon Rows (15 seconds each hand)
- Overhead Coupon Presses
With the 8 am hour quickly approaching, the PAX hustled back to the track and resumed their run at a strong pace before being stopped by YHC at the other midpoint of the O’s track for the 6th and final Thing…
Thang 6: Duck Duck Mary
Last but not least was the game first introduced to me by Seabass. The PAX circled up and then one by one chose a Mary-related exercise which the rest of the crew performed while the PAX who selected the exercise ran around the circle. LOCO was not present today so everyone actually followed direction and picked a Mary exercise. From what I can recall, we did: Flutter Kicks, Gas Pumps, Davinci’s, Big Boy Sit Ups, Sweat Angels, Peter Parker’s, LBCs, Freddie Mercuries and a few others I can’t recall right now.
With 1 minute remaining, the PAX hurried back to the O’s track for one last sprint back to the Shovel Flag…
COT
The PAX circled up one final time for COT. Nugget called the 6 and explained that he was named by Frosty ((KD from North Carolina who coincidentally was visiting the O today) because he grew up near the legendary tavern in Hikes Point known as the Golden Nugget. A few announcements were made including Frosty reminding us of the importance of Veteran’s Day. YHC gave quick closing thoughts about his thankfulness for being included in this group and then thanked the Sky Q for giving us the ability to be out there today and asking for help in remaining patient, kind and understanding and being better men in every aspect of our life.
This was my 49th post and I have loved and hated every one of them. Thanks for the opportunity to lead you again this morning! Already looking forward to next time…
-Wham!
F3 Louisville 