YHC originally wrote a weinke because a certain PAX member (Cough CI Cough) asked me to construct my Q at TOG to accomidate their aging shoulder and back. However after YHC spent hours researching exercises that would not strain ones shoulders or back (there aren’t many) YHC shows up to the Gloom and there’s no CI. He decided to drive half way across the city to post with Diablo at The County. No hard feelings. All love. Needless to say i scratched my “Wimpy” in favor of a proper TOG beatdown “weinke” I knew the PAX could handle.
Conditions; Perfect light breeze gloomy 70.
Gearlander; Blue LuLu shorts, black F3Louisville mud gear loose shirt, Injinji socks, rebook tough mudder shoes.
PAX
Duece
Abacus
DODODODOD
piggy
scooba steve
FLojo
Chicken Fried
TinCup
Glenn ROss
Pork CHop
Fergie
Wham!
Kilo
Disclaimer given, flag is planted, and we were off to hole 7 of the golf course. About 3/4 mile from the flag.
Circle up for COP
15 Abe Vigodas
15 Grass Grabbers
25 SSH
Thang
Sprint up hill to top of hill about 150 yds all up hill
circle up at top of hill
25 Rock stars IC
10 Rock Star merkins IC
we did a couple more things that i cant remember……
lunge walk all the way to the bottom
50 copper head squats
25 backwards lunges
25 tear drops each leg
Then the Seneca golf course superintendent informed us that his course was under to much stress, and we were not able to continue working out on his course. PAX understood but remarked that we were also under significant stresss and felt one with the course. AYE.
We moved over to the out of bounds section of hole 7 where he permitted us to continue our WO. We ran a small agility course around some tress and then Wham! Had to leave to head back to the flags in order to make an early morning meeting.
This is crazy right. Where 99% of pax are not posting on a morning when they have an early morning commitment, Wham! Is the 1% that makes the commitment and sticks to it. I love it.
So, YHC decided Wham! Didn’t need to run the 3/4 mile back to the flag alone. The entire PAX needed to run with him. We did.
Upon return to the flag and a gassed FloJo who attempted to challenge Scuba Steve in a race (1/2 his age) We ventured to grab coupons and do a little failure work to burn us out for the last 9 minutes or so.
3 exercises to failure
Coupon squat press
coupon curls
coupon swings
When finished with one round through of failure, pax instructed to start right back where they started until YHC called time.
WOOF
Circled up announcements made and Sky q thanked. Get out, make a stranger smile!
Love you,
Kilo
F3 Louisville 