This morning , your humble correspondent was feeling like Sir Richard Branson because I had the privilege of leading my VQ. Thanks to the PAX in attendance for covering up for all of my oversights and garbled instructions. Y’all were clever enough to do all the right things that I meant to say rather than whatever nonsense came out.
CONDITIONS
72°; > 90% humidity; 6:43 AM sunrise
DISCLAIMER
YHC started the session by informing the PAX that he was definitely not a professional.
THE WARM UP
The assembled PAX warmed up with the following sequence, all exercises done IC.
-SSH
-Good Mornings
-Abe Vigodas
-Imperial Walkers
-High Knees
Mosey to the Palace of Justice to use their benches. (Thanks St. Tammany tax payers.)
THE THANG Part 1: Jumping around
Magnificent 7 Jump-o-rama
YHC believes that F3 Bros don’t let F3 Bros skip leg day so we worked through a sequence of 7 jumping leg exercises.
1. Mario’s (Single leg knee hop) 10 each leg IC. Chewy introduced me to this exercise. I didn’t remember the official name so to us they were Mario’s.
2. Single leg burpees 10 each leg OYO. Thanks Bushwhacker for introducing me to this one.
3. Ohno’s (Skater jumps) 15 OYO
4. Split squats 10 each leg IC (assembled PAX were kind enough not to point out that technically this wasn’t a jumping exercise)
5. Wojciechowski’s (F3Nation.com calls these modified jump squats Bobby Hurley’s, but I’m from a slightly different era and will refer to these as Wojo’s whenever possible)
6. Shaun Whites (snowboard hops) 15 each side OYO
YHC had never done this exercise before and regretted calling out 15 reps by the time my burning legs reached the end of the set.
7. Box jumps 10 OYO
Mosey to Turbo Alley aka the intersection of E. Gibson and N. Vermont streets
THE THANG Part 2: Running Strong
F3.com has a sprint routine called “the Spartan,”, but YHC lives a long way from the Peloponnese and decided to make some major modifications. We went with the semi-Spartan instead.
PAX lined up and sprinted 100 yrds, doing 10 merkins at the finish line. PAX in the lead were rewarded with 10 bonus air squats. PAX walked back to the start all together for the next round. Rinse and repeat.
I can report that the last set seemed faster than the first and the assembled PAX did their best Usain Bolt impressions. YHC cried uncle after 8 sets and we mosied back to the Trailhead.
Due to the Q’s time management issues we were limited to “2 minutes of Mary”
Some combo of Freddy Mercury’s, Putins, Flutter kicks, and LBC’s.
CountORama, NameORama, and COT
YHC prayed for the assembled PAX
Thanks gents, for the fellowship, the beatdowns and for being willing to follow my lead.
