Back Blast – The Nest – 12/8/18

I was honored to Q the inaugural workout for the latest F3 Louisville AO at The County! The Nest is certain to be an excellent way to start your Saturday from here on out. It’s no secret the crew at The County is special and this latest addition will be no different. If you haven’t made it to a Black Ops at The County up until now, please make it a point to get out there and support Big Bird and crew as they continue to grow.

With Iceman offering free coffee and actively recruiting against me, I wasn’t sure what to expect in terms of numbers. That said, I was pumped to see some cars rolling in as Big Bird and I finished up our ruck. The Nest drew 13 PAX:

Big Bird

Little Jerry(R)

Jolly Rancher

Crock Pot

Le Pew









Here’s what we knocked out:

1/2 mile mosey(1 lap around the grounds)

SSH x 25 IC

20 BOYO’s

MC’s x 25 IC

Plank Jacks x 25 IC

Grass Grabbers x 15 IC

Merkin Ladder – 10 Merkins/Hold Plank for 10 Count, 9 merkins/Hold Plank for 9 Count, etc.

Bobby Hurley Ladder – 10 BH’s/Hold Al Gore for 10 Count, 9 BH’s/Hold Al Gore for 9 Count, etc.

1/2 mile mosey(1 lap around the grounds)

Thang 1 – Grab Coupon

Man Maker’s x 20

Deadlift and Overhead Press x 25

Squats x 25

Curls x 25

Kettlebell Swings x 20

Thang 2

1/2 mile mosey w/ the coupon(1 lap around the grounds)

We stopped at 3 different intervals during the coupon lap and performed the following:

Man Maker’s x 10

Curls x 25

Squats x 20

We returned to the grass hill near the coupons and did as follows:

Bear crawl from the bottom of the hill to the church

Overhead coupon carry from the bottom of the hill to the church

We then returned the coupons and went back to the flag for Mary:

Flutter Kicks x 30 IC

Gas Pumps – paused to update on Double Down and did 20 IC replacing the normal cadence count w/ Dou-ble Down, Dou-ble Down

Pickle Pounders x 25 IC (included the obligatory, “no eye contact” comments)

J Lo’s x 25 IC

Intentions: Double Down and all other unspoken intentions

Announcements: December Ruck on 12/21, Toy drive ending on 12/17 and The Burpees for Vets Challenge at North Posh on 12/24

Again, I’m always honored to Q and today was fun. Thanks to all that came. You guys got after it this morning. Until we meet again!






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