364 Days ago Mama’s Boy and Abacus finally convinced (drug) me to my first post. I was in the middle of training for a race and thought that I was in pretty good shape. I was wrong. I could keep up with cardio, but the strength training was a struggle. I’ll be honest and say I wasn’t sure that I was going to come back. I had a few more weeks of my current training plan, so I knew that I had an excuse to stay away…and I used it. About a week after I finished my race, I started thinking about my off-season training and wanted some different, so I decided to try F3 again. Within a few short weeks, I was hooked. I drank all the koolaid and went all in on this ‘cult’ of ours. I’ve met so many new people and made some truly great friends through this group. To me, the workouts are what brought me out, but the fellowship is what keeps me coming back. Thank you to all the PAX for pushing me daily, not only during the workouts, but in life as well. You’re all true HIM’s! With that being said:
“Alexa, what did you do this morning?”
Ok! Here’s what happened:
These HIM’s showed up, ready to celebrate: Big Bird, Grizzly, Captain Crunchberries, Wildflower, Valdez, Kimchee, Jolly Rancher, Mama’s Boy, Gilligan, Kimble, Pew Pew, Fungi, Dutch Oven, Meter Maid, Dauber, Jerry Maguire (R), Trekkie (2.0), Le Pew, Abacus, Bulletin (R), Alexa (QIC)
The weather was hot and humid.
An introduction and disclaimer were given. A second disclaimer was offered to say that the Q was under the weather and apologized in advance for seeming off or being a little bit slow.
As per usual, we had a Slaughter Start to get warmed up.
The COP workouts were: Star Jumps, Imperial Kickers, Kendra Newmans, Grass Grabbers, Downward Dog/Stretches. Then there was a short mosey around the campus to grab coupons. Then we circled up in the lower lot where the weinke was explained.
Thang 1 – (I wanted to bring in something from my first post, so I repeated the final portion of Diablo’s workout)
Circle up with your coupon:
10 boyos
25 big boy sit ups
5 boyos
LBCs (30 IC)
5 boyos
Coupon sumo squats
Copperhead squats
5 boyos
American Hammers with coupons (10 IC)
American Hammers no coupons (15 IC)
5 boyos
25 big boy sit ups
Thang 2 – Weighted Cardio Laps
10 Coupon Thrusters
15 Weighted LBC/s
20 Curls
15 Sumo Squats w/ coupon
10 Merkins
Lap around the church or the parking lot (your choice)
(Rinse / Repeat)
Circle up. Count off. Name-o-rama. Announcements (St. Als Picnic, July Ruck). Time to get close. Intentions and gratitude. Our Father.
“Alexa, STOP!”
F3 Louisville 