3.13.18 Rooster Backblast : Spring Break Prep


I know some of you are trying to get ready for Spring Break and bust out your beach bodies, so I tried not to let everyone down.  With all the AO’s going on Tuesday, I had some concern that the Rooster might have a little bit of an empty nest.  The PAX came out strong, and I learned a valuable lesson that I would learn several times this morning , never underestimate the Rooster.  As everyone rolled in, I checked my clock and began with my disclaimer.

PAX 25: BUSCHHHH, Abacus, Stormtrooper, Zima, Bernie, Airplane, Noxeema Jackson, Draper, FNG (Escort), Digiorno, Left Eye, Water Boy, Mouth, Glen Ross, Geppetto, Meatball, Zoolander, Whamo, Sump Pump, Fridge, Backdraft, Iceman (respect), Kilo, Deuce, PK (Q).

Once the disclaimer was made, we circled up for COP.


22 Cherry Pickers IC

20 Imperial Walkers IC

20 Finkle Swings IC

Once we were nice and warmed up, everyone got into two lines for a double applesauce (two column Indian run).  I have not been around the extended Rooster grounds to many times.  Once with Old Bay leading a coupon march through the neighborhood, so I was hoping not to get to lost.  Once we made it back to the parking lot, everyone paired off and it was time for some DORA 1-2-3.  I added a new item to the mix, which everyone seemed to enjoy.

100 Merkins

200 Springbok Squats (Right Leg Lunge, Jump and switch to a Left Leg Lung, Jump and Switch to a Squat.  the Jump back to a Right Leg Lunge and begin again) Each movement was a count (until next time).

300 LBCs

After DORA, I was impressed that we were making so much time.  These guys really brought their A game, or maybe we should have done the Springbok Squats on a full count.  Either way, I had to make an adjustment, when Iceman yelled out, “I want some Burpee’s”.  Only to happy to oblige there Iceman, I came prepared.  Not to be outdone by the other Poshlanders, I brought my own speaker as well, and tried to stay within the noise ordinances of the neighborhood.  While maintaining a circle we got our burpees in to the tune of Ghostbusters, aka “Gutbusters” according to the F3 website.

Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm. Bustin’ makes everyone feel good!!!!

Next I tried to work in some PK style exercises.

20 Flutter Kicks

30 Air Presses

20 Gas Pumps

20 Big Marge

then headed over to the play ground to finish out with

20 Pull Ups

COR We went through some announcements for the week.  F3 Dads, and other workouts that are posted on the Event calendar, and called out where to pick up some sweet Louisville F3 swag.  Named the newest FNG, welcome Escort. Brought everyone in for COT and intentions were had.  Again the Rooster crew amazed me with how much heart they bring to each workout as well.  You guys really are a great crew, and thank you for letting me lead such strong HIMs.

I repeat here what I said this morning that I believe is true.  I cannot control what happens to me, however I can control how I react to it.  Being a part of F3 has given me strength mentally/physically/spiritually, and I hope that it give everyone else the strength that they need to face/react/overcome what is going on in their lives.

Stay Classy Rooster



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