Backblast: 11/27/18 Bag of Wrenches – Red Roof Q

Tuesday night, as I was knitting holiday sweaters for all of the F3 Louisville PAX, I got a phone call.  It was Nugget and he couldn’t stop crying.

“Get yourself together Nugget, what’s the problem?”

“I’m really sick but I still want to Q.  I get really emotional when I’m not feeling well and I’ve also been watching Hallmark Channel Christmas movies all day.  Man, that Candice Cameron can do it all.  Anyway, I don’t want to let the PAX down but I think you need to cover for me tomorrow at Bag of Wrenches.”

“No worries Nugget, I’ve got just the thing.  I swiped a workout called The Intimidator from F3 Louisville Godfather Frosty for just this occasion.  Get some rest and you’ll be back in the gloom in no time.  Also, I agree on Candice Cameron…she’s a triple threat.”

QIC:  Red Roof

Pax: Vincent, Wham!, Glen Ross, Star Child, Who Dey, Loco

COP:  Disclaimer then moseyed the long way around to the tennis courts for COP, which consisted of:

  • SSH (x15)
  • Grass Grabbers (x15)
  • Kendra Newmans
  • Merkins (x15)


The Intimidator  (20 in cadence each, 2 burpees, then run up the tennis courts and back)

  • Copperhead Squats with Coupon
  • Upright Coupon Rows
  • SSH
  • Coupon Bench Press
  • LBC
  • Plank Jack

Rinse and repeat doing each of the following counts of exercises then burpees – 18/4, 16/6, 14/8, 12/10 – Woof!

Next, Circled up for a Mary You-call-it then met at the flag.

COT – Prayers to the Sky Q for our sick/injured brothers out there (Double Down and others)

~Red Roof

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