Couponing for Beginners | F3 Louisville Send-off

 

Louisville F3 – May 20

19 of the strongest men Louisville has to offer came for the #anchorlegbeatdown in the gloom. It was a beautiful morning with great weather, good fellowship and a few surprises along the way. Here’s how it went down…

The Thang:
Follow me around tennis courts for a nice relaxing jog counting the path lights on our way (foreshadowing). Mosey over to the tenth path light and pop into the field circling up for…

Circle of Pain (COP):
Side Straddle Hop (SSH) x20
Merkin (push-ups) x 10
Mountain Climbers (MC) x 10
Plank Jacks x10
Squats x10
Little Baby Crunch (LBC) x10

Now that the Pax (name for the group of dudes) was good and warm we popped over to the path to stretch our legs. Run back to the shovel flag stopping at each light on the way and doing x5 exercises at each:
– Lap 1 – jump squats
– Lap 2 – Merkins
– Lap 3 – Carolina dry dock

Plank while you wait for the Pax and then Mary (code name for ab workout) sprinkled in between with LBC, Dolly and Rosalita all x10. Also dropped in a 6 inches with a FAST 10 count by Mayberry and a nice slow 10 count by Star Child to help us catch our breath. Big props to FNG Pope as he was the Larry Bird for this section of the beatdown sprinting far ahead of everyone. Mayberry also showed some Larry Bird type skills grinding it out and keeping pace with YHC.

With my warm up complete I graciously handed the baton over to Sauerkraut for part 2 of the beat down. But first…. a gift!

Pax walked over to KY’s truck where each man was provided a coupon (code name for cinder block with F3 spray painted on it – for any questions please reference coupon for beginners video above). The Pax could tell “stuff” was about to get real as Sauerkraut had that special twinkle in his eye like a man about to deliver 30 min of straight pain and suffering.

Mosey over to tennis courts with the coupon setting it down very gently so as not to destroy any of the beautiful Louisville Metro Parks. Line up on the end facing the other courts where we did:

– 5 hand over merkins (double count on the coupon) run back and forth
– Add 10 tricep curls, run
– Add 15 bicep curls, run
– Add 20 weighted squats, run (note: some wise guy asked what a weighted squat was!)
– Unpack each layer all the way back down to the 5 hand over merkins… ouch.
Sprinkle in some Dolly, Freddy Mercury, LBC’s and a few 10 counts by Pitino, Sauerkraut and Red Roof – appreciate the break for some extra O2 boys…

All the FNG’s and Louisville veterans had a STRONG showing on the coupon with a head nod to Larry Bird Captain Insaneo, Doc in a Box, Dough Boy, Star Child and Geordi. Well done men in hanging right in there with Sauerkraut who is an #AllStar.

With the beatdown complete we headed over to our Circle of Trust (COT) to close it out.

COT:
Welcome to F3 nation for Dough Boy, Geordi, Captain Insaneo, Pope, Sac, Hydro and Cardinal. All great additions to the Pax and in no time will be Q’ing and leading the next wave of guys!

What a great group of men out in the gloom today. So great to see some old and new faces and the men of F3 Louisville starting to take this to the next level. With workouts now on Saturday (7am – 1 hour) and Tuesday / Thursday (5:30 am – 45 min) Louisville is well on its way to growing and doing great things for the Men of this great city and providing great benefit to the community. The goal is simple – be there for each other, hold each other accountable and the three F’s will happen. The real question is which of the men today will keep coming back, and provide the emotional headlock (EH) to get your ass out of bed and improve yourself every day and support your brothers. I feel pretty confident everyone will do this.

I will be checking the backblast to see who is posting each Tues, Thurs and Sat and look forward to where F3 Louisville goes from here. Ultimately it is in your hands.

Good Luck!

KY