I usually try to begin my Backblast with some sort of witty anecdote or an inspirational story of why I am Qing. I thought about what to write for this one. This time I got nothing. Nothing funny, unless you count that I almost fartsacked my Q…randomly waking up to no alarm at 5:15. Luckily I literally live 15 seconds from where we plant the F3 flag at the Mutt. Nothing particularly inspirational. I mean you pax always inspire me but no particular mile stones to celebrate today that I’m aware of anyway. It was just my time to Q. Hopefully I brought it, and the pax got better today. I think we all did.
Alright so here’s what you really came here for:
Pax: (15) Geppetto (Q), Escort, Buschhhhh, Digiorno, Snowman, Mad Cow, Glen Ross, Blueprint, Pepperoni, Meatball, Cornbread (R), Deuce, Larry Flynt, Rih Rih, Tiger
Zoo Gear: Orange Nike tank, black Nike hoops shorts, Soloman XA Enduro trail shoes, Milwaukee work gloves
Weather Conditions: Almost chilly at first but then F3 Heaven on Earth once we got moving.
COP
Kendra Newmans
Abe Vigodas IC x12
Grass Grabbers IC x12
SSH IC x25
Downward dog/runners stretch/Cobra stretch
Thang 1-Booya Merkin Mile
Split into two groups. One lap around the building is ¼ mile. So we’d do 4 laps. Group 1 ran clockwise, group 2 counter. When someone from group 1 met a group 2 pax at the half lap point, they’d drop and do 12 booya merkins each time. So with 4 laps and 8 meeting points along the way, we totaled 1 mile and 96 booyas. YHC tried to throw a bone to the pax doing the Merkin challenge.
Thang 2-Farmers Daughter
Partner up with coupons. P1 would Farmer carry 2 coupons approx. 50 yds, doing shoulder shrugs as they walked. Drop coupons at the end and run AYG back. P2 would then AYG out to the coupons and farmer carry them back. While waiting the pax would do the Daughter part (Mary), ie flutter kicks, boxcutters, and LBCs. Ran through this 4 or 5 times.
Thang 3-Coupon Circuit
Circle up for some coupon work. Started with 25 reps of each of the following.
Coupon curls x 25
Coupon press x 25
Singe arm row (rt) x 25
Single are row (lt) x 25
Coupon benchpress x 25
Ran through this sequence again doing 20, 15, 10, 10 again. Had just enough time to rip off 25 more curls before the buzzer sounded.
As I alluded to in my not so interesting backblast intro, this was my turn to Q. F3 is a group led by men who participate in a rotating fashion. If you haven’t Qd or it’s been a while, put your name on the calendar. You’re not just doing a solid for your fellow pax, but you’re doing one for yourself. I’ve never had a day when I’ve Qd where I did’t have a little extra adrenaline rush the rest of the day. (of course I’m writing this just after lunch and my eyes are like slits right now…but I was a ball of fire this morning!!) Thanks again to the other 14 HIMs that joined me this morning to get better!
Geppetto out!
F3 Louisville 