10 PAX: Red Hawk (R); Fall Guy (Double R); Cardinal; Loco; Noxeema Jackson; Biscuit (DR from Lex Vegas); Glen Ross; Pyle; Glass Joe (FNG); Wham!
Weather: 67 Degrees. Is this late July?
ZooZooLemon Gear Check: Dark gray shorts; Light gray “Louisville” shirt (for the haters); Black New Balance Duo Dry low cut socks; Gray Salomon Speedcross 3’s; F3 Louisville Hoorag; Nike lifting gloves; Headlamp
Because of various reasons, it has been a minute (over a month) since I last Q’ed a workout, and so I was eager to get back on the Q train this morning (shameless plug…my Q train continues next week at the 8/1 Blender…be there). I also got a boost last night when my brother-in-law Matt Gambrell reached out to say he wanted to check things out this morning. Matt is a great guy who I have no doubt would (will) be a great addition to the Pax of F3 Louisville, but I had never really pushed him on it because his work hours vary and he doesn’t live very close to any of our regular AOs. That’s what made hearing from him last night that much more exciting…it was an unsolicited show of interest from him and so I knew he truly wanted to be there rather than just showing up because I had harassed him incessantly about it (not that that happened to me…hi CI). Even more awesome was that he posted this morning despite the fact that he had to be at work at 7 am sharp and so he had to cut out a little early and shower at work before he started his day. That’s impressive.
COP (Circle of Pain)
Prior to departing the shovel flag area, we grabbed a few coupons and headed to the softball field near the Seneca Park basketball courts where we circled up in centerfield for the following:
– 15 Side Straddle Hops in 4 Count Cadence
– 10 Abe Vigodas in 4 Count Cadence
– 10 Boyos (burpees on your own)
– 10 LBCs (Little Baby Crunches) in 4 Count Cadence
– Plank, Right Arm Up, Left Arm Up, Down to Elbows, Recover
I typically have more than one Thang at my Qs, but not today. Instead, today’s WO was fully encompassed within (or “just a bit outside” (Major League reference)) the softball field near the basketball courts. After COP, we split into 3 groups for station work:
Station 1: Start at home plate and bear crawl to each base while stopping for 10 Squats at each base. Repeat until relieved by Pax finishing Station 3.
Station 2: In centerfield, each Pax grabs a coupon and does 10 of the following: (1) Coupon Curls; (2) Overhead Coupon Presses; (3) Big Boy Sit Ups (with coupons holding your feet); (4) Coupon Rows; and (5) Coupon Squats. Repeat until relieved by Pax finishing Station 1.
Station 3: The Pax ran outside (or inside, if preferred) the outfield wall of the softball field and circled the field until they returned to home plate to relieve the Pax at Station 1.
We did three rounds of this, with the only change being that Round 2 of Station 1 involved Broad Jumps to each base and 10 Merkins at each base and then Round 3 of Station 1 involved Lunge Walks to each base and 10 Flutter Kicks (each leg is 1/2) at each base.
Once all three rounds were completed, we headed back to the tennis courts to return the coupons and then circled up at the shovel flag. It was now 6:14 am, and since we go for 45 minutes rather than 44 minutes, we knocked out 10 Boyos before calling it a day.
COT (Circle of Trust)
Per usual, we did count-a-rama, name-a-rama, and then it was time to name the FNG (Friendly New Guy), but, as mentioned above (for those following along), he had to cut out a few minutes early to get to work and so he wasn’t at COT. This didn’t phase me, however, as I was very confident in my pre-conceived F3 name for him. Long story short (and hopefully he can tell it himself at a future post), a few days before my M’s and I’s wedding, Matt (who is the brother of my M and was one of my groomsmen) got into an “altercation” at a local pool hall and ended up with two black eyes (but you should have seen the other guy, am I right?). Needless to say, my M was not happy about the situation. He ultimately was able to get “make-up-upped” and all was good for wedding pictures, but the story is still golden in my opinion. Thus, I planned to call him “Shiner” but after suggesting this to the other Pax, they clearly were not satisfied and instead kept brainstorming until finally coming up with “Glass Joe,” which, for those who don’t know, is the name of the “boxer” in Nintendo’s Mike Tyson’s Punch-Out who is easily knocked out by damn near everyone (see below).
After naming Glass Joe, YHC (Your Humble Correspondent) gave some closing remarks, including noting how well the F3 Louisville guys performed at the GoRuck event this past weekend (I’m biased, I know) and how we should be proud of who we are and what we do. We don’t get up for easy and today was no exception. Let’s keep sharing this special thing we’ve found.