A year ago, I decided “what the hell” and posted for my first workout with F3. It goes without saying that things are a lot different this year. And this workout was a hard one because I wanted to push myself to remind me how far I – and we – have come together.
PAX:
- Meter Maid;
- Mama’s Boy;
- Crock Pot;
- Dauber;
- PK;
- Pelican;
- Prime Time (2.0);
- Whitney;
- Holler;
- Bob Ross;
- Presto (2.0);
- Aerobie;
- Captain Crunchberry;
- Manikin (FNG);
- Back Flop;
- Fructose;
- Jolly Rancher (Q)
A few of us came back from the pre-ruck around 6:55am and saw the waiting PAX who greeted us. Large crowd for a Saturday and it was great to see.
COP:
We moseyed around campus stopping at a few locations so I could drop off a workout set for the Thang. They included:
SSH – 25x by Little Colonel’s Playhouse
Runners Stretches and Mountain Man Poopers – 15x by the church office
Toy Soldiers – 15x over by the gym entrance at the bottom of the hill
We then ran to collect some coupons from the cache and ran back towards the flag to begin the Thang.
The Thang:
I asked the PAX to find a partner and then asked Partner 1 to stand with me and Partner 2 to stand opposite of us. The goal was to Partner 1s run one direction and Partner 2s run the opposite direction to run a circuit around the campus and stopping at basically the following hands on a clock: 3 (Little Colonel’s), 6 (church office parking lot), 9 (gym entrance) and 12 (flag). At the church office parking lot you would have to wait for your partner to complete that exercise – so, PAX that arrived early were rewarded with some LBCs or other core work. PAX completed the first exercise on the list and then kept moving. Next round you’d start with the second exercise. Rinse and repeat.
The exercises were the following:
Coupon Garden at the Flag:
- Curls – 25x
- Overhead Presses – 25x
- Halos – 25x
- PAX Choice (any of the three)
- Box Jumps or Step Ups – 25x
- Dips – 25x
- Calf Raises – 25x
- PAX Choice (any of the three)
- Partner Merkins – 25x
- Ace and Gary Big Boys – 25x each PAX
- Partner Merkins – 25x
- Ace and Gary Big Boys – 25x each PAX
Hill of Pain by Gym Entrance:
- Bear Crawl Up and 25x Jump Lunges
- Bear Crawl Up and 25x Groiners
- Bear Crawl Up and 25x Plank Jacks
- Bear Crawl Up and PAX Choice (any of the three)
It was close to time upon concluding the third lap so we did the group coupon work and returned them for some Mary:
- Flutter Kicks
- LBCs
- Boats and Canoes
- Fire Drill
Church bells rang (a few minutes early as always) and time was called. We returned the coupons and moseyed back to the flag.
COT:
We gathered at the flag for:
- Countarama – we did the six, who was Whitney – make sure you ask him how he got his name; great story.
- Namearama – including naming our FNG, Manikin as he works with Cintas in sales of safety equipment
- Announcements – August 23 ruck, upcoming Q school, custom GORUCK Tough in October 11
- Intentions
A year ago I couldn’t run across the parking lot without stopping to catch my breath. Hell, the whole workout I had to focus on breathing vs. actually doing the workout.
Annually, I have to get a physical for the fire department which showed my pulmonary function / capacity is up from 86% to 113%. Breathing is much easier after dropping 50 pounds. Cholesterol is better. Down from a 40″ waist to 36″ waist. Lots of other indicators that suggest I’m moving in the right direction. Lots of work still to do though.
As I told the PAX, it hasn’t been easy but the encouragement that each and everyone gives me each time I post is what keeps me moving. I just hope that I can be that same encouragement to the next fat and unhealthy Jolly Rancher that posts.
Thanks PAX.
Jolly Rancher out!
F3 Louisville 