June had been physically rough for myself. A couple of indoor soccer games, lots of bourbon, and to much time on vacation to Disney and the beach left my knees wobbly, and 12 pounds heavier. Retainer presented me the opportunity to start accelerating again and Q back at where I first started (Posh). I had the perfect workout in mind. Tool Time had lead the workout one morning and it was a great workout that everyone joined together to embrace the suck. June was behind me and July was a start to a whole new month.
Before the regularly scheduled beatdown, I published in the Pre-Blast that I was going to lead a light run for anyone who wanted to show up at 6am. I had already headlocked Rhythm, although he tried to cancel on me 6 times. With some speed restrictions and confidence sharing, he was in, and there was no going back now. I am very thankful for F3 and HIMs like him that hold me accountable to work on getting myself right/better. Running has always been a challenge for myself, so I was nervous to see who would read the pre-blast and show. Rhythm and I almost shat ourselves when marathon running heros Abacus and Little Jerry popped out of their respective cars and sprinted over to where we were standing. We promptly split into different pace groups. Rhythm and myself headed towards North Posh, and Abacus and Little Jerry ran to Turkey Run (or at least in that direction). Who knows, they were gone so fast, I could only see them by the light of fire tracks that they were blazing behind them.
After Rhythm and myself made it back we moseyed around the circle to get the workout set up. We rolled back into the parking lot seeing a good sized group of HIMs out there. I began to get a little concerned as the past couple of weekends at Posh, I had only seen 5 dudes, and did not know if I had brought enough mini-coupons for everyone.
PAX: Lady Bird (R), Abacus, Fructose, Little Jerry (R), Iceman (R) Rhythm, Jitterbug (R) Double Down (R), Drysdale, Gypsie, PK (Q).
As the time reached 7am, everyone was informed to grab their mini coupons from my truck, the disclaimer was given, and everyone was informed to begin the mosey towards the Egg Lawn. Iceman immediately asked if we were going to do warm-ups and stretches. I politely informed him that I was the Q for this workout. He was free to modify and that we would have some warm-up items as well. As we got to the Egg Lawn the PAX were informed to circle up for our beginning COP.
20 SSH
15 Abe Vigodas
20 seconds each – Downward Dog, Right over left, Left over Right, Right foot up near right hand, left foot up near right hand.
Bent over Toe Touches
Warm-ups done, time to get moving. Everyone picks up their mini-coupons and moseys to the path around the Egg Lawn. There are 44 lightposts around the Egg Lawn. I put a workout at every fourth light. Each PAX member carried their coupons to the light and waited for the six before beginning the exercise. Once we were all together we would perform the workout designated at each one, completing 100 reps at each. By the end, we will have completed 1,000 reps and covered 1 Kilometer. These are the items we performed:
Merkins on mini-coupons
SSH (with or without mini-coupons)
Squats with mini-coupons
Overhead Press with mini-coupons
Big Marge
Shoulder Raises with mini-coupons (50 straight arm raises to the front, 50 straight arm raises to the side)
Mountain Climbers (100 each leg)
Simultaneous Curls with mini-coupons
Curtsey Lunges
Bent Over Rows with mini-coupons
Lady Bird had been killing it, and was pulling everyone around the Egg Lawn. He set the pace and killed the time allotted. Given the pace that he set, I was tempted to give it another circuit. I did promise Rhythm, no more running, so we all headed back to the flag. As everyone got back to the flag, returned the mini-coupons to my car, it appears that a local high school was taking over our nice poshy area near the flag I had planned the next thang. Audible, informed the PAX, time to perform a Bob Ross favorite. Balls to the Wall. With that, the PAX moved to the Wall sit station, got inverted and performed 10 inverted merkins with their feet high on the wall. Then a 1 minute wall sit. Rinse and repeat for a total of 30 B2tW and 3 minutes of wall sits.
Still plenty of time for some Mary. Mosey back to the flag to close out with my two favorite Mary exercises of 2019. Captain Thor’s and Absolution. Captain Thor’s involves Big Boy sit-ups and American Hammers performed in a 1:4 ratio going from 1:4-10:40. Then Absolution involves getting everyone in plank. Performing an 8 count exercise. Start in plank, proceed to elbow plank (1,2). Then perform a plank jack (3,4), then perform a groiner (5,6) before returning to starting position (7,8). We did 15 of those before time was called.
Thankful for all who came out on a hot weekend and embraced the suck with me. Impressed and excited to see so many HIMs out there, particularly so many worthy of Respect, and very happy to see Double Down back in the Gloom. We finished with a Circle of Trust, intentions were given, and thanks were shared. Glad to workout with so many great HIMs, that inspire me to challenge myself and work to be the best that I can.
Thanks
F3 Louisville 