The morning started early at 5am with a pre-run for depends and Sewanee. Then myself, Tudors, Montezuma, Brisket, Meter Maid got in a pre-ruck. (Realizing I forgot to charge my phone last night, I plug it into a jump pack I luckily had in the trunk while we took a stroll).
20 PAX showed up for the main event today, to my surprise! Incredible turnout from F3 Louisville at one of the best AO’s in the region, Pleasantville.
The squad:
Meter Maid, Turducken, Showboat (R), Maytag, Smurfette, Brat (R), Wolverine, Viking, FNG “Cialis”, FNG “Santiago”, Bacon, Lumbergh, Brisket, Twister, Flexseal, Montezuma, Subprime, depends, Sewanee, Steve-O (Q)
We started with a “ruck off” warmup: SSH, Grass Grabbers, Hill Billy Walkers, Toy Soldiers. We finish the warmup with a “ruck on” 10-count Merkin on Depends’ Down!
We break into teams of 4 with instruction to grab bonus weight, approximately one extra sandbag (ranging in weight from 30-60lbs). The idea is to pass the sandbag amongst your team during the ruck portion of the morning for an added difficulty boost. (Reminder was given that we are walking with a purpose, not lollygagging. Also Q was reminded that I should tell people I’m not professional and to modify as necessary. Disclaimers were given….albeit late. 🙃 )
We are headed for the Parking Garage but we make two stops along the way:
Stop 1: The Shops. Lunge walk with weight through the shops, roughly one block.
Stop 2: The Fountain. Instruction is to drop sandbags but keep rucks on. We got:
-50 Step Ups
-15 Incline Merkins
-20 Squats
We pickup sandbags and move to the Parking Garage. We drop all weight on the lower level and take off on a mosey up the Garage levels to the top. We stop at the bottom of the last ramp up to the top. I ask Viking for a 10-count, and he hits us with 10-count merkins on his Down! Curve ball! I throw in some Freddy Mercury’s while we catch our breath and prepare for what is to come.
I line up roughly 7 guys per group and ask the PAX to give me all they got, 100% effort sprint up to the top of the Parking Garage. 3 groups go one after the next. We mosey to the back corner of the top deck and hit the stairs back down to the bottom.
Back at the bottom of the Garage, I announce “Ruck On!” and we prep for a couple sets.
With Ruck On: we go with 10x Lunges (single count), 10x squats, 10 merkins, and 10 flutter kicks in cadence. After that set, mosey up one garage level and back down. Rinse and repeat. We got 3 sets in with 2 mosey’s.
We are in the home stretch now. Some PAX are beginning to wonder if we will make it back in time. Those PAX are forgetting that Corporate is in the building and we run these streets, as our home away from home!
We grab all of the weight, rucks and sandbags, and head back to the fountain. 25x more Step Ups!!!
With roughly 8 minutes to spare, we grab our stuff and head back to the flag. Big Boys for the 6 or double back and pick up the 6. We have time for a 1-minute plank and then boom, that’s time!
After count-o-rama and name-o-rama, we name our 2 FNG’s who battled out a “not-so-normal” F3 post this morning.
Announcements and Prayers were shared.
As we head into Mother’s Day Weekend, I left the team with a Quote from QSource:
“Marriage is a team, not a Community. It requires Proximity and purpose to succeed. It transforms a man from a selfish Happiness-junkie into a selfless Joy-seeker. The HIM knows if he fails at his M, nothing else he does will matter.”
(M= Most Important Relationship)
End with an Our Father. And that’s the ballgame. I appreciate this group of HIMs letting me take the reins today. Great morning. Happy Friday. Take care of those M’s fellas!
F3 Louisville 