Gypsy’s DR Q – Speed For Need Training

by F3LexKY Admin, posted in Backblast

Location: Gridlock
Date: 02/09/2019
Time: 05:30a – 6:15a
Weather: 16 Degrees

Q: Gypsy
PAX: 14 – Chesty, Count Chocula, Duggar, Gypsy, Hanz&Franz, Hertz, Incognito, Lincoln Log, OG, Oshag, Mr. Hand, Radio, Sous Vide and White Wall

INTRODUCTION

Gypsy made a very special trip from NC to pay us a visit, Q the WO and introduce us to the world of Speed For Need. Accompanying Gypsy were 4 racing chairs, and he spent the hour putting us through the paces with these things.
After an overview, a disclaimer and a brief warm-up, we got right into it.

B.L.I.m.p.s and runs

The PAX split up into 3 three-man teams and 1 four-man team, with Gypsy running between to keep on eye on things.
We started with BLIMPS and then ran, stopping every 1/2 mi to switch pushers, riders and spotters. At each break we performed BLIMPS or a combo of various exercises called out by Gypsy.

B.L.I.M.P.S – OYO

  • Burpees – 5
  • Lunges – 10
  • Imperial Walkers – 15
  • Merkins – 20
  • Plank Jacks – 25
  • Squats – 30

From Gypsy: “I show we did a 5K this morning + 150 Merkins. 90 squats, 75 Plank Jack’s, 45 Imperial Walkers, 30 Lunges both legs, 15 Burpees. and lots of LBCs in approx 45 mins. THAT’S STRONG GUYS!!!”

COT

Moleskin

The F3 LexKY PAX are very grateful to Gypsy for making the long trip over to invest in us and introduce us to such a great cause in Speed For Need. We look forward to getting plugged in to SFN locally and bringing it to our region!

Thanks Gypsy!