Well as usual before I Q a workout I slept very little. Waking up every hour on the hour thinking of different exercises I could do and thinking would it be tough enough for our killer group of HIMs especially being my VQ at #TempleofGloom. It’s this group of men, no matter where I post, that gives me the energy and will to get out of bed to go workout.
Time: 5:30 am
Weather: 37 degrees with 70 mph winds (don’t believe me ask Trump
Attire(for Zoo): Army green Under Armour long sleeve compression shirt under black long sleeve F3 Louisville Sport Tek Dry shirt. Grey compression briefs under navy athletic shorts. Black mid-calf socks inside Solomon trail shoes. Camo gloves and grey toboggan.
Mad Cow(QIC), Loco, Cutlass, Vincent(Respect), Scratch, Bean Counter, Storm Trooper, Diablo, Red Roof, Pope(think we should change his name to sleeveless), Glen Ross, Kilo, Mayberry, Abacus, Trump and Cardinal. Not the 80 pax that Trump usually gets but a great number none the less.
Mosey, the long way, to the tennis courts for COP:
20 each IC
Imperial Walkers, SSH, Plank Jacks
Circle Burp: High knees till all pax get a chance to yell “down” and we have to burpee, or in Loco’s case yell “up”. After this everyone was warm. Since cows don’t like pavement we headed over to the field hockey pasture for some coupon work.
Partner up for Thangs 1-3
Thang 1-3: 4 minute Circuits. Line up on sideline of pasture coupon in the distant gloom about 30 yds from sideline (more like 100 yds according to Trump).
1st circuit P1 Mario to the coupon and knock out 10 curls while P2 remains on the sidelines do LBC’s AMRAP.
Side note, Loco got a little upset because apparently he didn’t end up getting to use the coupon that he chose. After a little scrum in the gloom everything worked out.
2nd circuit P1 sprints(jogs) to the coupon and does 10 Upright Rows while P2 Air Squats AMRAP.
3rd circuit P1 sprints to coupon and does 10 Thusters while P2 SSH AMRAP.
Next Thang: Circle up on the pasture for some Lt Dans! If you haven’t done these at a WO yet, don’t! This is a 1:4 ratio exercise increasing as you go. Start with 1 squat and 4 lunges and this sounds easy but just like Jack Webbs half way through they really suck! This terrific Pax got all the way to 10:40.
Next Thang: Stay in circle for some Rosalita Webbs(Not sure of the real name). If it was up to me I would call it UK because it Sucks. 1:4 ratio LBCs to Rosalitas. Once again the Pax made it to 10:40.
Put the coupons away and mosey back to flags for COT.
COT: COR, NOR. Loco was the 6 and explained that he was names Loco because he once got someone to jump off a bridge or pushed them off a bridge…can’t remember the details but there was a bridge mentioned. Announcements about the Ruck Training tomorrow at The O led by Kilo at 5:30 am. Also mentioned the Toy drive/Santa/Mellow Mushroom event next Wednesday 12/20/17. Digiorno is donating 15% of all sales at Mellow Mushroom St. Mathews to USPIRITUS. Please come by and eat or order take out for the office and mention the F3 USPIRITUS so they can mark the receipts. Santa will be at Mellow Mushroom from 6-8 for the 2.0’s and any of you weirdos. Bring an unwrapped toy if you haven’t already and we will donate it to USPIRITUS. More info on the website on this event. Intentions for some folks in need of some prayers and some thanks for some answered prayers.
It is still hard for me to get up so early in the morning to come workout but I can only do it because I know that you men are counting on me just like I am counting on you. Spread the word about F3 so others can experience what we have.
YHC Mad Cow
F3 Louisville 