QIC: Wham!
22 PAX (2 FNGs): Scratch; Storm Trooper; Little Jerry; O.J.; Red Roof; Buschhhhhhh; Digiorno; Zima (FNG-Trevor Cravens); Vincent (Respect); Tron; Cutlass; Loco; Gillespie; Fall Guy (Double Respect); Sandstorm Theme [pronounced: Dododdodidididdododo in techno pitch] (FNG-Phil Aldridge); Ex-Lax; Goodman; Trump; Double Down (Respect); Captain Insane-O; Pope; Wham!
Time: 5:30 am
Weather: Dry and a balmy 46 degrees
Playing Surface: Wet
Lighting: Dark and Dingy
QIC’s Attire (for Zoo): Black Nike dry-fit long sleeve shirt; Wham! Pop Art T-Shirt; Gray shorts with black stripes on sides; Black and red C9 Champion duo-dry socks; Black and red New Balance kicks; Black beanie; Nerd-alert head lamp
Pre-WO
Well the morning started off rough because I somehow lost my car keys in the trunk of my car before leaving the house (Update: still haven’t found them) and so I arrived at the O later than expected but my spirits were lifted when I saw a large group of PAX already waiting for the #BagofWrenches beat down, including a few Posh and Mutt regulars. Quick disclaimer was given, as was an apology for the music we would be listening to for the next 45 minutes (blame CI and Pope, see below). We then moseyed long way around the tennis courts before circling up for COP.
COP
1. 5 BOYOs
2. 10 Grass Grabbers (with clap in the back) IC
3. Arm Circles/Kendra Newman’s (Forward and Backward, Big and Small)
4. 15 Imperial Walkers IC
5. 15 Merkins IC
6. Planks (Regular, Right Arm Up, Left Arm Up, Down on Elbows)
Thang 1: Burpee Mile (with Hills)
The plan up until last evening was to engage in the Burpee Mile (which consists of a 1 mile run with 12 burpees every ¼ mile) by running around the Seneca track. However, his Holiness had other plans. Late yesterday afternoon, Pope communicated his desire for hill running via the O’s Slack channel. YHC received this request and quickly audibled by mapping out a 1 mile route through the hills of the fancy neighborhood adjacent to the O’s tennis courts. The PAX pranced and burpeed their way through the hills before arriving back at Coupon Field for Thang 2.
Side Note: Pope’s love of hills coupled with a prior comment from CI that running, burpees and coupons are some of his favorite things obviously resulted in the preparation of a 2 song playlist featuring Julie Andrews and the Sound of Music that was played on Repeato. Everyone seemed to agree that this playlist was an excellent addition to the WO, especially with Christmas just around the corner. Tis the Season…
Thang 2: Coupon “Sprints”
This thang took place on Coupon Field. Each PAX grabbed a coupon (fortunately there were 22 PAX and 22 fully functional coupons) and lined up at the end of the field with cones set out in front of them at approximately 15 yards and 50 yards. Here’s what went down:
Round 1
1. Bear crawl to first cone while dragging coupon
2. 10 SSHs (sans coupon)
3. Run/Walk to second cone while carrying coupon
4. 10 Coupon Curls
5. Run/Walk back to first cone while carrying coupon
6. 10 SSHs (sans coupon)
7. Bear crawl back to starting point while dragging coupon
8. 20 LBCs
9. Repeat Steps 1-8
Round 2
1. Lunge walk to first cone with coupon
2. 10 SSHs (sans coupon)
3. Run/Walk to second cone while carrying coupon
4. 10 Coupon Overhead presses
5. Run/Walk back to first cone while carrying coupon
6. 10 SSHs (sans coupon)
7. Lunge walk back to starting point with coupon
8. 20 Freddie Mercuries
9. Repeat Steps 1-8
The PAX then put the coupons away and prepared for Thang 3 (during this time, certain overachievers in the group broke out into a sequence of flutter kicks).
Thang 3: Duck, Duck, F3
This Thang is a favorite of YHC because it gets everyone involved and can go for as long or as short as necessary depending on the remaining time (we had 7 minutes remaining at this point). The PAX circled up on Coupon Field and took turns selecting an exercise for the others to do while he ran around the circle until returning to his starting spot. I’m probably missing a few, but I recall the following exercises being called: Merkins; Sweat Angels; LBCs; Al Gores (with Trump clap); Imperial Walkers; American Hammers; Gas Pumps.
COT
The PAX circled up one final time for COT. Busch called the 6 and told a story about a girl he knew in college, or was it about something to do with his job? Either way, the PAX learned more about this Mutt regular and we hope he returns to the O soon. A note from Kenyon (F3 Screech) and Tara Kauffman was then read to the group expressing their gratitude for F3 Louisville’s involvement in the #SamStrong campaign that is intended to raise awareness and funds for their son Sam’s medical issues. What a great example of the impact this group can have in the community when we focus our attention on a worthwhile cause. HIMs.
Other intentions and announcements were made, including a reminder of the Uspiritus fundraiser being held at Mellow Mushroom St. Matthews all day tomorrow (Wednesday). YHC then thanked the group for allowing him to lead and asked the Sky Q to help the PAX with patience, positive thinking and non-judgment of others.
Looking forward to the next time…
-Wham!
F3 Louisville 