Drawing the Lines, and Upgrading the O

QIC: Seabass

Pax: Seabass, Nugget, Glen Ross, Cutlass, Wham!, Vincent, Newman, Cardinal, Loco

9 got together for the Ruiner this morning to see what Nugget’s 2.0 Upgrade had to offer. Mosey to the Field Hockey Field for :

COP (by Nugget)

15 IW IC

20 Abe Vigodas IC

Arm Circles forward and reverse

TTT IC with the clapback

15 Rosalitas IC

Mosey to the Softball Field

Thang 1: Drawing the lines

Pax was partnered up and split into 4 groups, which was easy with only 9.

First base: LBCs Until relieved

Second Base: IW until relieved

Third Base: Supermans until relieved

Home: 10 burpees

Wheel Barrel with partner from base to base. Switch off at each base. YHC can attest that this is less about the shoulders, and more about the quad (and my Quad needs work). A little mumble chatter heard, especially about the now dirt covered Pax.

Mosey to the Field Hockey Field:

Dora 123:

New Partners for 100 merkins, 200 Squats, 300 LBCs. This an oldie but a goodie. When finished, pick up the Six. Feeling it now, and there is still 20 minutes left (WHAT!) definitely higher download speeds with this WO.

Circle up for some F3 Duck, Duck, Goose

One HIM calls out an exercise and runs around the circle. Pax performs the exercise until the HIM returns. This included:

LBCs, Merkins, Burpees, Monkey humpers, SSH, Squats, Da Vinci LBCs (loved it), Arm circles, Side planks (both sides with 2 laps), Diamond Merkins, Saturday nights, etc

To be honest, YHC can’t remember it all. Seabass upgraded the run to lunge walks and backwards runs. We completed this circuit 3 times.

Finally, YHC called out air presses to 100 or fail, whichever came first. Tclaps to Glen Ross and Vincent for completing the 100 without fail.

Count-o-rama, Name-o-rama, COT

Wham! called the six and told us how much he misses his earrings, but the Law profession requires a more conservative look. A couple announcements about VQs, Cardinal in Saturday and Loco on Thursday. (YHC loves a VQ). We ended with some words of being good men, fathers, sons (Ahem Seabass) and coworkers. And we thought of those who don’t have the ability or the option of F3.

Naked Moleskin:

How did a 13 yr old do: I am feeling it. He pushed, had quick transition and kept the Pax rolling forward. Pride doesn’t even begin to describe what I felt watching him lead. On the way home, he told me he can feel himself getting better. The confidence is building and I look forward to the HIM that all of F3 Louisville is making him. And I thank you all.

-Nugget