I was head locked by Fungi 6 months ago. I couldn’t run 1/4 mile w/o walking. I think I was able to complete 40% of the workout. To say I was nervous and intimidated would be an understatement. But that day solidified my desire to get up at 4:30 again. I was still nervous and intimidated, but over time my confidence and abilities grew. Every time I post I gain strength and confidence. And that is not just physical. This was my 2nd Q and I was ready.
Weather was a reasonable. Slightly less stagnant than it had been.
25 showed up to see what I would bring.
PAX:
Trekkie, LePew, Gump (FNG), Grizzly, CrockPot, Cowboy, Abbicus, Viking, Airplane, Ashley, Double Down(R), Little Jerry(R), Wild Flower, PewPew, Momma’s Boy, Dutch Oven, Dauber, Giselle, Short Circuit, Goal, Fungi, Holler, Guilligan, BigBird, Kimble (Q).
5:30 circle up. Disclaimer was given and FNG was welcomed.
COP: Slaughter Start (Alexa) with 4×4 Merkins/mountain climbers OYO X4.
Abe Vigottas (IC) x 10; Michael Phelps (IC) x10; Slow GG (IC) x10; Toy Soldiers (IC) x 10; Downward Dog/Runner Stretch/Hip Stretch/ Upward Dog – 10 sec each; SSH (IC) x25.
Abbicus and 2 others split off for a 4 mile jaunt around PeWee Valley.
The rest of us Mosey around campus to end up at the coupons. Split into 2 lines of 11 and partner up with man across. Grab coupons and mosey to main parking lot.
THANG 1:
Each Pax completed Weighted (coupon) Merkins to failure, then remove coupon and continue Merkins to failure.
Wheelbarrow shoulder shrugs x 20 (PAX1 planks while PAX 2 holds ankles of PAX 1 and performs shoulder shrugs).
PAX 1 overhead coupon run to other end of lot; Bernie Sanders back. PAX 2 Squats then lunges.
PAX 2 Bernie to get coupon then Overhead coupon run back. PAX 1 squats then lunges.
Each PAX does 20 leg throws (3ct).
AMRAP Raised leg dips (PAX 1 does dips on curb or b/w coupons while PAX 2 holds feet up in the air). SWITCH
AMRAP Weighted Big Boys
PAX 1 overhead coupon carry out and AYG back. PAX 2 Carolina Dry Docks/ Curls
PAX 2 AYG out and Overhead coupon run back/ PAX 1 Carolina Dry Docks/ curls.
THANG 2:
BlockARama – distant cousin to Guantanamos. Pax circle up with coupons held out. 1st man runs around the circle slapping coupons. When he returns, next man goes.
Return Coupons and mosey back to the flag for Mary
MARY:
Box Cutters (IC) x10; E2K (IC) x10 R/L; Rwverse Crunch (IC) x10; Gas Pumps (IC) x10; Freddie Mercury (IC) x10; Flutter Kicks (IC) x10.
Time was called and we gathered around the Flag for COT just as the wanderers rejoined the group.
Name o Rama and welcomed Gump.
Intentions for Jolly Rancher’s newest family member and my Cousin Tom who finds out Friday what the next year of Chemo and radiation will entail.
I thanked Fungi (and Airplane and Valdez) for not giving up on me. I thanked the PAX and F3 for giving me the Strength and Confidence to lead them as well as my family and employees. I am a better man because of you!!
Until the next time. Your humble Q!!
F3 Louisville 