Me, my glitter fanny pack and 6 other HIMs skipped school today for some blackops at the O. I’d like to get around more, but posting on Mondays is hard for my work schedule. This also marks the 1 year anniversary of the blackops at the O on Monday—so we proceeded with the workout or as CI would say “freed to lead”.
PAX (7): Fall Guy (Respect), Nugget, Scuba Steve, Fergie, Pope, Buschhhhh, Glen Ross (Q)
5:25 meet up, plant the Blender flag and pass the gum around. Solid mumblechatter and discuss the importance of why Q issues disclaimer. Right at 5:30, give the disclaimer and we mosey to tennis courts/ the Cage for traditional F3 warm up.
Went over counting in cadence and the correct way to call out an exercise. PAX was really on it today and very engaged. With SSH, mountain climbers and imperial walkers finished, I decided to take the PAX on short prisoner run through the neighborhood.
We stopped at 5 light poles for 10 single count prisoner jump squats and each pax was asked to call out one of the 5 core principles of F3. Wow—these guys are really smart and they all Aced the test—can’t wait to see how they do the rest of the week!
Next we re-entered the park for some George Michaels. This is basically a set of exercises with a group of men conducted at a men’s restroom in a park (preferably in the dark). So everybody grab some bench space and we did the following: 20 step ups/ 20 incline merkins/ 20 dips/ 20 derkins
Next we did some station work. Wasn’t really a square but we mostly used the playground area and some green space near the coupons. PAX stays together for this one:
Station 1: 25 coupon curls, bear crawl to station #2 for 25 swing crunches. Next walk over to the far corner of the playground for 25 squats and then the opposite corner for 25 pull ups. We did another cycle of 50 reps at each station and then put the coupons back.
With only 10 minutes left we entered the cage for some mary. Pax joked that we were going to do 9 minutes of gas pumps (I get it, I do this way too much).
Instead I finally pulled out my speaker and pax got in position for what I called “Money Merkin$”. So start off in plank position and while “for the love of money”, by the O’Jays play we do a pushup for every time we hear MONEY. Well this starts off with about 40 straight mekins, then planking for 5 minutes. Not the best idea and should have tested this one out at home before rolling it out. We stopped and ended with mary—each pax calling out an exercise. Unfortunately my phone, soaked from sweat wasn’t working so pax didn’t get any Kenny Loggins today.
Ended right at 6:15 and we circled up for COT:
Announcements: August Ruck on the 23rd and 9 hole scramble at little Augusta on the 24th.
Intentions: prayers for those who were killed, injured or in some way impacted by the mass shootings this past weekend.
Prayer: Go out, be kind and apply what we do in the gloom to your everyday lives.
ABC
F3 Louisville 