Site: St Al’s in Pewee Valley
Conditions: A cool and windy 22 degrees at 0530
PAX:
Mamas Boy
McAfee
Cowboy
Viking
Le Pew
Gizelle
Jolly Rancher
Bulletin (R)
Alexa
Sweater Vest (FNG)
Scratch-N-Dent
Launchpad (R)
Ashley
Abacus
Valdez (Q)
Here what went down:
After a quick scout of icy conditions, the call was made to cautiously mosey. The PAX rolled in looking cold and longing for the fire of this brotherhood. After a quick disclaimer and welcome to the one FNG (welcome Sweater Vest), we bagan.
COP
Mosey around the school
Burpee Bomb: 25x burpees OYO
SSH’s in Cadence: 140 (we had to show Retainer what we got, so we did one for each of the PAX)
Batwings: Progression of arm exercises that are deceivingly difficult. Start with 20 Forward Kendra Newman’s, hold, 20x Backwards Kendra Neman’s, hold, 20x seal claps, hold, 20x overhead claps. Everything on a 4-count. Next time, I might up the rep’s….
THANG 1
Bear Craw 1-2-3’s: Partner up, perform 100 Merkins, 200 LBCs, and 300 Squats as a team. While Pax 1 did the 1-2-3, Pax 2 Bear Crawled 50 meters and Lunge walked back, then flip flop until all Merkins, LBCs, and Squats were complete.
THANG 2
Tammy Wynettes:
Tammy Wynette’s country song hit, “Stand By Your Man” is the inspiration here. Pax 1 did merkins in sync with Pax 2 who did deep squats. They did 10 reps calling on their own. At multiples of 10, each partner switched out alternating between merkins & squats. Example: 1,2,3 … 10, (switch) 11,12,13…20 (switch) 21,22,23, …30 (switch), etc. until they reach 200. That’s 100 merkins + 100 squats per Pax.
MARY
American Hammers: 25x in cadence
Gas Pumps: 25x in cadence
Freddy Mercury: 25X in cadence
Pickle Pounders (AKA Whiskey Dick due to reps) 50x single count
COT
Heat count, FNG naming. I shared that it was a pleasure to step in to lead this amazing groups of HIM’s on short notice covering for Fungi. Intentions were said and unsaid, ended with an our father, and we all scattered back to the warmth our of blessed lives. It was a real honor to get better with this PAX. We leave no man where we found them, we have fun and we push ourselves to accomplish goals that individually would not be met. I am humbled and honored to be a part of the PAX. Valdez out.
F3 Louisville 