1/2/18 BackBlast: The O’s Bag of Wrenches #RocknRoll #OneDegreeFaceMelter #HolySh@t!

QIC:  Wham!

14 PAX: Sully; Woodstock; OJ; Abacus; Vincent (Respect); Red Roof; Cutlass; Loco; Scratch; Butcher; Captain Insane-O; Bean Counter; Amelia; Wham!

Time:  5:30 am
Temperature: 1*
Wind Chill: No Comment
Playing Surface: Frozen Tundra
Lighting: Dark and Dingy
QIC’s Attire (for Zoo): Gray Under Armour long sleeve short; Black F3 Louisville short sleeve shirt; Red UofL hoodie; Black Columbia jacket with what appears to be aluminum foil lining; Black windproof tights; Gray windbreaker pants; Black and gray Under Armour socks x 2; Black ninja face mask; Black and red and Adidas toboggan (Go Cards!); Black and red New Balance kicks; Nerd-alert Head lamp; Black mittens.

Pre-WO
Despite the frigid weather, I was anxious to get out to the O this morning to plant the new Bag of Wrenches shovel flag I had constructed with help from Geppetto, Zartan, CI, OJ and my father-in-law (it takes a village). See picture below:

Unfortunately, Mother Nature had other plans as my attempts to plant the flag by jumping on it with both feet proved fruitless and embarrassing.  If you’re keeping score at home, it’s Ground 1 Wham! 0.  Thus, I modified by leaning the shovel flag against a sturdy O tree where it remained for the entirety of the WO.  All the while, the PAX continued to roll in despite the ridiculous temperature.

Because I knew the temperature may be dangerously cold, I decided to make a playlist of rock songs from my younger years to keep everyone’s blood pumping. I also was looking to get my street cred back after the Sound of Music soundtrack from my last Q was met with mixed reviews (hi Zoo).  Here is a sampling from said playlist:

Disclaimer was given at 5:30 am and we were off to the tennis courts for COP.

COP
1.  Sprint across all 4 tennis courts and run back
2.  18 Grass Grabbers (with clap in the back) IC
3.  Sprint across all 4 tennis courts and run back
4.  18 Kendra Newman’s IC (9 forward and 9 back)
5.  Sprint across all 4 tennis courts and run back
6.  18 Imperial Walkers IC

Thang 1: Zig Zag Run (with medicine ball)
The plan was to make this a fast paced workout with very little standing around and so I decided to lead the Pax on a zig zag run inside the O’s track with 6 stops along the way for sets of 20 and 18 exercises (shout out to 2018!) at each stop. During the run, the PAX would take turns carrying a 10 lb medicine ball.  There was no real reason for the medicine ball other than I saw it in my room before going to bed last night and thought it would be a fun addition.  For those who like visuals, here is a pic of the path we took (not to scale):

Here is what we did at the 6 stops:

1. 20 SSHs; 18 Boyos
2. 20 Merkins; 18 LBCs IC
3. 20 Plank Jacks IC; 18 Flutter Kicks IC
4.  20 Carolina Dry Docks IC; 18 Jump Lunges
5.  20 Squats IC; 18 Mountain Climbers IC
6.  20 Bear Crawls forward and back (40 total); 18 Crab Walks forward and back (36 total)

Thang 2: Native American Run
After the 6^th stop described above, we were at the end of the O’s track closest to Cannons Lane, so we did a Native American run back to the shovel flag with the person in the back handing the medicine ball off to the person in front of him before running to the front.  The PAX kept up a good pace on the run and we made it back to the shovel flag at approximately 6:02 am. Time for coupon work and more running…

Thang 3: Coupon Work and Sprints
Each PAX grabbed a coupon (some of which had to be gently pried from the O’s frozen tundra) and headed over to the end of the field hockey field near the tennis courts. We then did the following (keeping with the fast-paced theme and continuing to show respect to our new year):

1. 20 Coupon Curls
2.  Sprint to end of field and return to starting spot
3.  18 Overhead Presses
4.  Sprint to end of field and return to starting spot
5.  20 Derkins
6.  Sprint to end of field and return to starting spot
7.  18 Incline Merkins
8.  Sprint to end of field and return to starting spot
9.  20 Two-Handed Rows
10.  Sprint to end of field and return to starting spot
11.  18 Big Boy Sit-Ups
12.  Sprint to end of field and return to starting spot

COT
The PAX circled up one final time for COT.  Red Roof called the Six and reminded everyone that he’s in the roofing business and attended Miami University in Ohio.  Announcements were made, including the #IronHorse Challenge we are undertaking in 2018 to help build participation in all 3 Fs.  See Slack and/or the F3 Louisville website (we have a website?) for more details.  CI then shouted at me to stop worrying about turning off my headlamp and finish up COT so we could get in our cars and feel our extremities again.  Being in full agreement with this sentiment, I gave a quick thanks to the PAX for supporting me today and for the last 6+ months and asked the Sky Q to help us be more attentive to others (and ourselves) who may be feeling down after the end of the holidays and the return to reality. that January often brings.

Looking forward to many more Qs in the New Year…

-Wham!