Thanks to the PAX who came to North Posh for The Fog this past Saturday. We started with 6 and ended with 8. I feel like thats better than the reverse! We had moved North because of a 5K at South, and also had to dodge Farmers Market Traffic
PAX- Jitterbug (QIC), Iceman (R), Gypsy, Wapner, Bob Ross, Preston (2.0 and a total beast!) Mr. Kotter, (better late than never 🙂 ) and Dunphy who joined us for the second half after logging a mini marathon that morning. (well maybe not quite, but having jogged several miles prior)
Thang 1 Mosey down the hill to the small Lot across from entrance to the lower lot for COP: (SSH, Grass Grabbers, Imperial Walker Squats, Stetching, and 5 BOYO’s to get blood pumping for the trip back up the hill. Mosey to the Wooden steps along the Road and Bear Crawled to the top of the stairs. With traffic heavy we cut over to the Running Path and finished the trip up with a mix of Mosey, Nernie Sanders, High Knees and Butt Kicks.
Thang 2 Back at the top we took up spots next to short wall by the bathrooms and PAX did 3 sets of the following in order: 10 Hop ups followed by 20 Single Count Jump Lunges and 20 Dips
Thang 3 Partnered up and Did a combo of wheelbarrow and Booyah Merkins. Alternating as wheelbarrow 20 yards and back, at each stop performed 5, then 10, then 15, then 20 Booyah’s
Thang 4 Each PAX Grabbed a coupon, including a Presto sized one. I provided music and a Board of Pain for the PAX. The Thang was to to do 10 each of the following in succession: Manmakers, Coupon Curls, Bent Over Rows, Overhead Press, and Squats. After each set the PAX would run about 1/8th mile down the path to the benches and back. The direction was to do this till I said to stop; which was about 20 minutes. Cant say enough about Presto who is fearless and Im pretty sure lapped me by an entire set before it was all over. Got the coupons back and finished with a few minutes of Mary
Announcements about the June Ruck. During intentions I thanked the PAX and for the opportunity to lead them. As I just got my copy of Freed to Lead and had started it; the book has reminded me of why I and I believe so many of us are part of F3. I discussed the Impact F3 has had on me and the clarity it has given me abut what is truly important. Each one of us come out because it serves to put us in the frame of mind to be Better Men, Husbands and Fathers. I talked about our 2.0’s as I know we have no more important job than to lead them and show them a sense of right and wrong etc.; and that the easiest way is not the correct way. This has been on my mind as I have been watching the “Complicated” dynamic that is the Mother/Teenage Daughter in my home recently. We owe so much to our M’s and owe them nothing less than our Best as Husbands and Fathers. I am a better Husband and Father because of F3 and because of all of you.
Jitterbug Out!
F3 Louisville 