QIC: Wham!
5 PAX: Pope; Flo Jo; Zartan; Loco; Wham!
Time: 0530
Weather: 53* and dry
ZooZooLemon Gear Check: 26.2 brew t-shirt in kilo yellow; non-descript shorts; F3 hat; Salomon Speedcross 3’s
COP
We left the shovel flag and moseyed toward the O’s basketball courts for COP:
– 20 SSHs in 4 Count Cadence
– 15 Abe Vigodas in 4 Count Cadence
– 15 Imperial Squat Walkers in 4 Count Cadence
– 15 Merkins in 4 Count Cadence
– 15 LBCs in 4 Count Cadence
Thang 1
I always like hill work and so my thought for yesterday was to use the hill closest to the road on the side of Mount Quimby, which is the hill Star Child took the Pax to on my first post nearly 2 years ago. When we arrived at the spot, however, we ran into a deer who looked me dead in the eyes and completely punked me out before he slowly backed into the woods to be with his friends. Needless to say, I was shook and so we tried to move a little farther down the line to look for a less Deer-infested area because, as Zartan astutely said, the deer looked ravenous and we weren’t looking for any trouble.
The problem was that the grass on the hillside I was wanting to use had grown pretty thick due to the recent rain and the city’s “managed meadow” policy so we decided to look for another hill. The obvious choice was the hill across the street that makes up the right rough on hole no. 2 of Seneca’s golf course and so we headed that way [Side note: I had promised in my pre-blast that there would be heavy cardio and now we were about 15 minutes into the WO and we had mostly been walking around looking for a usable hill…Q fail].
As we arrived at the new hill, there was some overgrowth near the street and it was still very dark and so as we made our way to the hill, Loco stepped in a hole and went down. The immediate concern was that he had broken his ankle but as time progressed, Loco decided that there was no break and he was relatively okay, so we moved forward [Side note: As an update, Loco’s ankle had major swelling later in the day and so we all are hoping for a quick recovery for him…t-claps to him for carrying on with today’s workout despite his injury. Loco lived up to his name today. His energy and positive attitude is a gift to the F3 Louisville Pax.]
So once we got to the actual workout planned for Thang 1, here’s what we did…A 1:4 ratio of certain exercises at the bottom and top of the hill which finished at 5 of the bottom exercises and 20 of the top of the hill exercises. We started with burpees at the bottom and plank jacks at the top (going up to 5 burpees and 20 plank jacks). We then did the same thing other than switching to merkins and mountain climbers (each leg was a half count). YHC then called time and we headed back to the playground/bathrooms area near the shovel flag for Thang 2.
Thang 2
Each Pax, at his own pace, did 10 pull-ups, 10 dips and 10 step ups and then ran the approximate 1/8 mile loop between the tennis courts and then across coupon field and back to the playground. We did this on repeat for about 10 minutes and then headed to the tennis courts for Thang 3. [Side note: During this Thang, Zartan and I crossed paths with another runner dressed in full sweats who closely resembled Buschhhhh and also looked Ukrainian which then led to the discussion of how we needed a Pax in F3 with a Ukrainian accent and that his Qs would be highly entertaining. Let’s hope this happens one day…]
Thang 3
With 3 minutes remaining, YHC called for a quick cardio/mary routine with the Pax Bernie Sandering across all 4 tennis courts, then sprinting back and doing 10 big boy sit ups and then repeating until time was called. Even with his injured ankle, Loco was out in front of YHC during this.
COT
We closed out with our numbers, names, announcements and a quick word about trying to make the right decision when given the opportunity.
I enjoyed it as always. Until next time…
-Wham!
F3 Louisville 