As the clock struck 5 AM, 4 PAX gathered at the flag with one FNG. This was my first Q, so I was nervous. I wasn’t nervous for the specific leading part, but nervous about ensuring the right balance of intensity to the workout. If we were getting up at around 4:30am for a 5am start time, I wanted to make sure that it was worth losing some sleep. I didn’t want it to be so easy that it felt like a waste, nor so intense that it crushed our fledgling Westbank group.
So, I decided on a circuit course around Mel Ott Park. And wouldn’t you know, after we welcomed everyone and mosey-ed on out to our warm-up exercise, everyone proclaimed as they shuffled that they hated running and that if this workout contained running it would ruin their experience. Great! What I feared would happen was about to happen. I planned a circuit course that required running. Well, being a new Q, I didn’t have anything else prepared, so I warned them that running would be involved and to stay motivated. Here goes:
WarmUp
Windmills – 7
DaisyPickers – 7
Sprinklers – 7
Hillbillies – 7
Sun gods – 10 each direction
Side Straddle Hop – 10
Peter Parker – 10
Parker Peter – 10
Mountain Climbers – 10
Merkins – 10
Workout
Circuit Course with stations (individual effort)
Each lap = # of Reps
1 lap = 1/3 Mile
Station 1: Step Ups/Box Jumps – each leg
Station 2: Tricep Dips
Station 3: Burpee
Station 4: Flutter Kicks – cadence count
Station 5: Bobby Hurley
Each PAX did between 6 – 8 laps.
MoM
Cadence Count
20 – Flutterkicks
15 – Hello Dollies
10 – Leg Lifts
1 min plank
Count-off, Name-arama, and Welcome of our new FNG – T-Squared – He is an architect from Gretna.
At the end, we all had a good time. Everyone was in good spirits. The workout was challenging, but wasn’t a total disaster as I feared. I learned a lot and am ready to participate and grow the F3 Westbank krewe.
