The Big Leagues!

The Big Leagues!

You put the time and work in, you watch the experienced Q’s and then it happens. You get the call! “Hey kid, you ready Q?” I bet Fuse Box never expected me to be as enthusiastic in my acceptance of the opportunity. I’ve been fired up for today’s Chiseled Q since that moment and appreciate all that came out loosen the V off this VQ. (very gentle)

You always have everything planned out in your head, but it is a little different when you’re thinking about next exercises and counting kinda counting. You know what you should say and you know when you should say it, but then you just miss it. Thank you to Dough Boy for the reminder. Everyone would have known when to stop if they were in my head, but that is not an ideal place for anyone.

DiCCS given. DJ Fuse Box starts the Party. Let’s begin….

Warmup

• 40 x SSH IC
• 15 x Imperial Walker IC
• 20 x American Hammers IC
• Jog down to the end of the lot and Back
• Get a partner and find a station

The Thang: 14 Stations

• Big Boy Sit Ups – 10
• Bobby Hurley’s – 10
• Derkin’s – 15 (ouch)
• Dips – 20
• Flutters – 20 IC with partner
  • Reduced to 10 after 1^st round (Bottle Neck Started)
• Curls – 20
• Shoulder Press – 20
• LBC’s – 20 IC with partner
  • Reduced to 10 after 1^st round (Bottle Neck Started)
• Merkin’s – 15
• Over Head Tri- Extensions – 20
• Hammer Curls – 20
• American Hammers – 20 IC with partner
  • Reduced to 10 after 1^st round (Bottle Neck Started)
• Reverse Fly’s – 20
  • Man Makers – 10 (everyone’s favorite)

Circle up for some Low Slow Squats – 15

The plan always was to get thru the cycle 3 times, but the program quickly turned into an AMRAP to keep things simple. Other Q’s in the past have successfully used running as a timer. I think I will have to revisit that technique for future Q’s.

Thanks again to the 15 PAX that came out and made my 1^st Q such a great time. I hope you all felt the love I was trying to share.

Announcements:

F3 Dads Saturday at Dogwood Park – 9:00 am

September 14 prostate run with Need for Speed