QIC: Wham!
10 PAX: Mouth; OJ; Diablo; Nugget; Vincent; Pope; Glen Ross; Dynomite!; Digiorno; Wham!
Pre-WO
I must say it was different arriving early at an AO for prep and being met with nice well-lit parking lots rather than the dark and dingy grounds of the O. The bright lights also gave me a great view of Glen Ross swerving in and out of my multi-color cones as he barreled through the parking lot toward the Shovel Flag. As 5:30 am approached, no FNGS were spotted but a quick disclaimer was still given and we were off for a quick run around the school before stopping at the Portico for COP.
COP
1. 10 Grass Grabbers IC
2. 10 Arm Circles (Forward and Backward)
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: Red Barchetta Part I
After finishing COP, we moseyed over to the small parking lot where the aforementioned multi-color cones were waiting. What next for the Pax you ask? A circuit workout named after the Rush song “Red Barchetta” based on its ability to get the heart rate up. Full disclosure: I had never heard of this song until a few days ago, but given the wonders of technology today, I was able to download it to my phone so we could listen to it on Repeato while we worked through the following routine:
1. 100 Yard Sprint/100 Side Straddle Hops OYO/Sprint Back/Plank
2. 75 Yard Sprint/75 Mountain Climbers OYO/Sprint Back/Plank
3. 50 Yard Sprint/50 LBCs OYO/Sprint Back/Plank
4. 25 Yard Sprint/25 Merkins OYO /Sprint Back/Plank
5. 10 yard Sprint/10 BOYOs/Sprint Back/Plank
10 Count and then the Pax moseyed over to the land of coupons.
Thang 2: Coupon Mary Carry
The idea behind this Thang was for each Pax to carry his own coupon as we briskly moseyed around the school while stopping at 5 stations to perform 30 second intervals of coupon and mary work. Shout out to Pope for doing overhead presses and other awesome maneuvers as we moved from station to station. The coupon/mary stations were as follows:
1. Coupon Curls and LBCs
2. Incline Merkins and Freddy Mercury’s
3. Coupon Squats and Big Boy Sit ups
4. Derkins and Flutter Kicks
5. Coupon Rows and Supermans
We then returned the coupons to their homes and met back at the small parking lot for Thang 3…
Thang 3: Red Barchetta Part 2
My intention was to go through another round of the Red Barchetta with different exercises but given our time constraints and the insistence of Jack Webb that he be included in today’s WO, we modified the routine by cutting out the 100 yard and 75 yard sprints. Instead we did the following:
1. 50 Yard Sprint/50 Plank Jacks OYO/Sprint Back/Plank
2. 25 Yard Sprint/25 Squats OYO /Sprint Back/Plank
3. 10 yard Sprint/10 BOYOs/Sprint Back/Plank
Thang 4: Jack Webb’s Legs
With 5 minutes remaining, we moved to the 50 yard cone and circled up for a leg version of Jack Webb which involved a 1:4 ratio of Squats to Jump Lunges. Although 6:15 am was quickly approaching and the Pax were worn out, we powered through to finish with 10 Squats and 40 Jump Lunges.
COT
The PAX circled up one final time for COT. Pope called the 6 and explained why he has such God-like strength. Intentions and announcements were made, including a reminder about the Q School, etc. coming up on December 9 and the Happy Hour at Mellow Mushroom today from 4-6 pm (Glen Ross added that he can get 2 beers and include a tip for under $10…how can you beat that deal?). YHC thanked the group for giving him the energy to be out there and then thanked the Sky Q for giving the group the opportunity for exercise and fellowship with each other this morning. One final thought was given to not get caught up in always “wanting more” and not lose sight of the fact that we already have what we “need” in life.
Special shout out to the O crew for representing at the Mutt today on our “off” day. Too bad there wasn’t a Ghost Flag to steal!
-Wham!
F3 Louisville 