- Tuesday, May 29, 2018
- 0530-0615
- Temp: 70°F, Humidity: 88%
Pax:
Flo Jo, Tool Time, Nino, Trump, Star Child, Nickleback, Retainer, McAfee, Captain Insane-o, Wait Time
QiC:
Wait Time
A salty Omaha veteran stepped onto Carpenter AO to meet the Pax of Louisville’s finest. After getting lost around the Louisville Zoo, the guest Q came in hot for the 5:30 workout.
Guest Q did a brief introduction and disclaimer and reminded the PAX F3’s purpose. Today’s focus is always the first F and an epic beatdown. So, today’s #ParadeOfHorribles was designed to share some unique exercises picked up from the Greensboro and Omaha Regions – areas where Wait Time learned from other #HIMs
A brief mosey from the #ShovelFlag to the Zoo for:
Warm-A-Rama
- SSH x 20 IC
- Hillbillies x 20 IC
- Crab Cakes x 20 IC
With that in the bag, we moseyed to the gates of the Zoo for part 1 of the THANG, which was a special gift from the Natville Pax:
The Thang (pt. 1)
The Steinl (#crowdpleaser) Named for 90 lb bad ass from FIA Greensboro.
- Hold plank for 30 secs (allowing 3 members of PAX to provide 10 counts), then lower to Chilcutt (forearm) plank for 3 more 10 counts.
- 10 Merkins
- Amazing Spiderman IC (peter parker, mountain climber, parker peter) right leg
- 10 Merkins
- Hold plank for 10 count x 3, then lower to Chilcutt (forearm) plank for 10 count x 3.
- 10 Merkins
- Amazing Spiderman IC (peter parker, mountain climber, parker peter) left leg
- 10 Merkins
Let it be known that what began as a slow, methodical 30 count for each plank, quickly escalated to faster pace. Solid effort by all men! Then, it was time for:
The Thang (pt. 2)
Three Man Relay
3 Teams + 2 Stations scattered across Zoo Parking Lot. Three-man teams did two stations of exercises with a runner that rotated between stations. PAX did as many exercises as possible until runner tagged them out with flapjack.
Station #1
- Dips
- Derkins
- Step Ups
- Burpees
- Plank Jacks
Station #2
- Monkey Humpers
- LBCs
- Shoulder Taps
- Rosalitas
- Lunges
Thang #3
Plank Hurdles. PAX did an Indian style exercise of Chilcutt plank hurdles. Each man planked with last man rising up and hurdling other nine guys and planking to front of line. Called “Omaha” due to time so PAX could mosey to shovel flag.
6MoM
ABCs (capital letters)
American Hammer IC x 20
COT/Announcements:
- To be completed
It was an honor to stand shoulder to shoulder with each of you today. Greatness abounds.
Grace & Peace,
Wait Time
F3 Louisville 