Q Nugget
Pax
Captain Insano
Face
Fall Guy
PED
Glen Ross
Deuce
Doogie FNG
Diablo
Viking
Snowman
Nugget Q
Speed Bump
Gearlander: Red F3 Louisville T, Black camo adidas shorts, red/black compression ankle socks, mizuno wave rider, and U of L junk headband (no tights today)
Gathered at the normal spot and disclaimed. One FNG and we were headed to the tennis courts the short way. We circled up for COP
15 grass Grabbers IC
15 Abe Vigodas IC
Kendra Newmans
Head over and grab some fence (I could’ve worded this better, but this led to some good MC, more on that later) get close to the fence for some copperhead squats focusing on depth and form. No leaning forward, and weight on heels.
Thang 1
I decided that today was about a good beatdown with very little explanation. Today is about the work.
Line up on the sideline of court one for 20 rounds of 5 Merkins, 10 LBCs, 15 Squats. In between each round, run to the other side of the tennis courts. Biggest obstacle here: keeping track of rounds. This is when I started the good time sound machine. In honor of the 30th anniversary, we played Paul’s Boutique for the remainder of the workout.
Deuce shot out of a cannon, but was not going to upstage PED, which makes me question how true the name may be. Big props to the weight vest crew of CI, Diablo and Face. This was one of those workouts that just builds and builds until you realize how tough it is to get through the later rounds.
Sidenote: I knew that Beastie Boys was a safe choice from the demographic of our Pax, but always good to get affirmation from PED and hear Diablo spitting out lyrics. Music is always a huge motivator when I work out.
Early finishers, grab the six and we end together. I think Deuce ended up doing 4 extra rounds with me since he lapped me twice.
Thang 2
Circle up for some Tabata. 8 rounds of 20 sec on and 10 off for 3 different exercises. We started with Merkins, then LBCs, and finally Squats.
Tabata is always a sneaky good workout. This is the moment that Diablo regained us with tales of his trips to community parks and the soreness of his knees. Face did his best imitation of a professional wrestler. MC died way down in the final stages of each exercise.
NOR COR COT
We counted off and named our FNG (welcome, Doogie!). I spoke of my accountability when I sign up to Q, unless it’s a heavily hyped co Q. Asked that we help those that don’t have this group as support.
Naked Moleskin
I volunteered to Q because I needed some extra motivation this morning. Seeing the old school guys is always a great way to start the day. But hidden in all of this is the way that the unexpected Pax have an effect on me. When Fall Guy is out there, it’s a little extra juice. Viking making the trip to the O was a surprise. And PED has been the one pushing this Black Ops every week. I could speak to each man out there this morning and their great effect. I do want to call out Deuce. He has probably been at 90 percent of my Qs over the last year, even getting someone to cover his Site Q duties to post with me before. It seems like every time I need a boost in a workout he is next to me pushing. When I am the six, he always is back to pick me up. Gotta say that without this group, I wouldn’t have met him, and he has been one of the biggest influences at workouts for me. Thanks for all you do for me and everyone else in F3 Louisville.
F3 Louisville 