F3 challenges me to step outside my comfort zone and push myself harder than I’d ever do if I was working out alone. It’s a big reason I keep coming back and I’m sure a lot of you would say the same. There are a lot of mornings I start the workout not really wanting to be there. There are even more times that five or ten minutes into the workout, I tell myself I can’t do it and want to give up. But I don’t. And every time I don’t give in to that little voice in my head telling me I can’t do it, I get a little better. A little stronger. Build a little more grit.
Two of my biggest influences this past year in improving my grit, my stamina, my running…hell, my life in general are Catfish and Abacus. Both go out of their way to cheer my accomplishments, counsel me when I need a lift and accept me and include me even though I’m still out of their league physically. They see the best in me and what I can become and I truly appreciate their guidance as I try to attain a higher level of performance, consistency and clean living.
Why the sappy love-fest for Catfish and Abacus, you ask? Because the workout I led on Monday, I designed for guys like them. This is the North Posh. I had to bring it. I knew I could do the workout I planned (don’t Q it if you can’t do it, right?), but I also knew that I’d be the six for most of it and I was ok with that. My 100% is not their 100%, so I’m always trying to plan a workout that caters to and can be performed by all. Here’s how it went:
PAX: Old Bay, Backdraft, Snowman, Abacus, Catfish, Dunphy, Grinder (Q)
It was a cold one, so I kept us moving the whole time. Quick run down to the landing by the pond for COP. A few miscommunications by YHC, but we otherwise got through our warmup fine. Next, we moseyed back up to the road and down to the gated parking lot. There, we did one thing for the next 25 minutes- a triple nickel shuttle run: run to first station, do five burpees, then run back. Run to second station, do five squat jumps, then run back. Lastly, run to third station (back at the top of the hill), do five merkins, run back. Rinse and repeat.
We opted for a quick ten count before running back to the road and moseying to the flag. Those that arrived first did more burpees until the six arrived. Once everyone was back, we did Mary with a strong focus on isolating the obliques. As time ran out, we circled up, made announcements and intentions, then went on to crush the day.
Thanks to Catfish for letting me Q.
Grinder out.
F3 Louisville 