On Tuesday, I received a call from Boo Boo asking me about the upcoming Q I was leading at Popeye’s and letting me know he was on IR and unable to run and asking about the plan.
I let Boo Boo know I would commit to little to know running and looked forward to seeing him.
Let’s stretch
At the age of 60, I really appreciate a good stretch both before and after our workouts.
Downward Stretch SLOWLY and GENTLY extend the stretch with each exhale.
Abe Vigoda x10, Grass Grabbers x10, Imperial Walkers x10, Arm Circles with Thumbs up x5 small, x5 medium and x5 large, Arm Circles with Thumbs down x5 small, x5 medium and x5 large, closed out with some lunge stretching looking over our back shoulder.
The Thang ~ 3 Segments
The Q came bearing gifts… 20# Ruck Plate, 30# Ruck Plate and 40# weighted vest
1st segment ~ Pax 1 is the timer with a lap around the water (approx 400 meters), Pax 2 30# Curls, Pax 3 40# calf raises, Pax 4 Bear crawls low and slow keeping shins & back parallel to the ground, Pax 5 Sit ups with 20# plate on chest…. Rotate so each person got each of the 5 stations.
2nd segment ~ Pax 1 is the timer with a lap around the water (approx 400 meters), Pax 2 30# Overhead presses, Pax 3 40# step ups , Pax 4 Reverse Lunges, Pax 5 Forward Lunges with 20# plate overhead…. Rotate so each person got each of the 5 stations.
3rd Segment ~ EMOM Hokie Style!!! Some of the Pax told the Q they believe EMOM is one minute of exercise followed by one minute of rest. This Q stated there is plenty of time to rest when your dead 😉 Instead our EMOM was one exercise after another after another after another switching every minute…. Push ups, Lunges, More Push Ups, Bobby Hurley’s, Plyometric Push ups (accelerate on the up and get hands off the ground… clap if you can), Plank, Nolan Ryan’s R, Squats, Nolan Ryan’s L, Chair position
The Cool Down
More stretching for 5 minutes
COT
We lifted up prayer requests and gratitude. We are grateful for F3!
