I know, you get a tweet, email, and fax from F3 every three hours, so I am not gonna sugar coat the fact that there are maybe four people who will read this back blast in it’s entirety. Captain Insane-O will obviously read it twice, Red Roof will read it all, and depending on how long Zartan is on the pot this Gloom, he may read half. Nugget will read the top part, then scroll down. Methane wont read anything except the headline, then text me in agreement. So as I write this, it’s damn near a secret diary of this mornings annoying workout. I call it annoying because it was rinse and repeat all too often.
I had a plan of how exactly everything was gonna go down, but more and more cars rolled up, so I threw those plans out the window and decided to basically wing it. But I had a few tricks up my sleeve….
PAX- 27 (1 FNG)
Bobross, Gypsy, Double Down, Dynamite!, Mayberry, Ice Man, Tron, Newman, Force Close, Zartan, Macaffee, Nuggett, Capt Insane-O, Uncle Rico, Cutless, Zoolander, Diablo, Tool Time, Old Bay, Steamer (FNG), Swifty, Methane, Quimby, Red Roof, Mr. Hat, and me, Star Child.
COP-
We ran a Hat Trick (calling out a few exercises as we ran, like Bernie Sanders, Butt kickers, High Knees) over a parking lot to make a HUGE COP. Started off with:
- 20 Imperial Squats
- 15 Mountain Climbers
- 20 Abe Bagodas
- Some 1, 2, 3’s (Mary)
- Then wrapped that up with 100 SSH, which I am feeling cramps in my calves right now. It never ended, hence, ANNOYING.
The THANG
1. Ran back the long way to stop off for some partnered WOs
- 5, 10, 15 decline pushups
- Then relieve your partner doing wall squats
2. Ran over to grab coupons with partnered Louisville Honeypots while other partner did jumping lunges. Annoyingly we did this three times.
3. Since we had the coupons, we partnered up again for 5, 10, 15 walking merkins while the other partner did step ups on a knee wall.
We had a few more minutes so I added in some Mary. Rosalitas, and Side LBCs to get your side quads…
COT- (This is where Nugget will start reading again)
Welcome to the PAX Steamer! Tool Time, thanks for bringing him. Now make sure he comes back! There were a few items to cover before shoutout to Sky Q.
- If you are going to eat dinner Thursday, go to MELLOW MUSHROOMS in St. Matthews. 25% of gross proceeds will go to Screech’s family as their son, Sam, is battling some kidney issues. Also, $25 gets you a chance to an insane amount of bourbon.
- CONVERGENCE is Saturday! No WO at Poshlands or Mutt. Try to make it!
- Please bring stuff for St. John’s Center. Expect another reminder from RR soon!
To all that have recently lost friends and family, and know loved one going through major health issues, my thoughts and prayers are going your way. Thanks again for allowing me to Q today. I hope you are as wiped as I am!
Kick today’s ass. SC.
BTW- When posting pre-blasts, be aware that your father can share it on FB. Writers beware.
F3 Louisville 