For the 2nd time in 4 weeks, I find myself writing a BackBlast for a WO I wasn’t on the calendar to Q. However, things come up & more often than not they come up at inopportune times because well…that’s life. One of the things F3 has taught me is I don’t have me to do it all myself. It’s okay to ask for help & in doing so doesn’t make me weak. So, last night when McAfee texts me asking if I could cover his Q at The Garden this morning I had zero hesitation in covering because I know if I needed him, he’d do the same. That’s a brotherhood fellas.
At 9:30 last night it was time to come up with a game plan so I hoped up out of bed & went out to the garage. When Qing I’ve never used the exact same WO twice, but time was minimal so I decided to recycle the core of my WO I used at The Mutt on 6.19.19. I made a couple of modifications & was ready to go.
There was some great mumble chatter before the WO, a lot of “McAfee is going to be coming in hot”, “Where’s McAfee at”, & “Since I’ve started working out a lot more women check me out & my M has noticed.” I’ll let you guys try to figure out who said that last one.
PAX
- Fructose
- Huggies
- Catfish
- Domino
- Husky
- PK
- Ladybird (R)
- Nice & Slow
- Uncle Rico
- Nino (QIC)
I gave the disclaimer letting the PAX know I am not a professional, I’ve received no professional training, & advised them to modify as they see necessary. Then we were off on a short mosey down the lot for COP.
COP
- (15) Grass Grabbers IC
- (15) Abe Vigotas
- Some calf & quad stretching
The PAX then counted off in threes to assign teams, we ended up with 3 teams in total (2 teams of 3 PAX & 1 team of 4 PAX). We then moseyed over to grab coupons & then get with the designated teams at the base of the Hill of Stolen Souls (HoSS.) for The Thang.
THE THANG
I placed 4 markers along the HoSS with a sign at each marker giving instruction on how to move from marker to marker during The Thang. In the middle of the baseline there was this sign:
To start things off, PAX 1 of a team would begin working their way up the hill (Run to Marker 1, Bear Crawl to Marker 2, Run to Marker 3, & Bear Crawl to Marker 4) & do (5) Burpees when they got to the last Marker. While PAX 1 was running, PAX 2 & PAX 3 of the team began executing each of the exercises & correlating reps on the board. When PAX 1 finished the run, PAX 2 went up the hill while PAX 1 & PAX 3 continued to execute each of the exercises & correlating reps on the board. This went on so on & so forth in a continuous manner until 0610 when I called time.
I instructed any PAX who finished the board before time was called to keep the flow going by starting the board over but to cut the number of reps in 1/2.
*SSH Tucks – this consisted of doing (4) SSH followed by (2) Tuck Jumps which equaled (1) rep.
We put the coupons up & gave it a good run back to the flag circling up for some Mary at 0612.
Mary
- (20) Flutter Kicks IC
- (28) Big Boys
It was 0615 & we circled up around the flag for COT.
COT
- COR
- NOR
- Announcements
- Intentions
I thanked the PAX for coming & the opportunity to lead them for 45 minutes of their day.
Nino out.
F3 Louisville 