@Retainer (Q)
@Iceman (R)
@Dynomite
@Harbaugh
@Deep Dish
@Ladybird (R)
@Mark Smith (F3_Skirmish) (R)
@Whitney (R)
@Jitterbug (R)
@Bob Ross
@Gypsy
@Airball
@Rosie
Great morning at the Incubator, today. Thirteen poshies made the O Posh trip for a lesson in Q school. We reviewed the disclaimer, cadence counts, and several basic exercises, and then got to work.
COP: SSH’s, IW’s, GG’s, and merkins.
The Thang: Burpee Farmer Carry Dora. Partner 1 works on 200 burpees. Partner 2 farmer carries a suicide route.
The Thang 2: Circle of coupon. Reviewed basic coupon exercises and cadences. Thrusters, curls, rows, all spliced with some Mary of flutter kicks, BBS, Freddie Mercuries, and box cutters.
Ran an all you got back to the main circle for a Mary circle. We ended with a burpee circle where Pax were tasked with reciting one of the five F3 guiding principles. 5 burpee reward for a right answer. 10 burpee punishment for a wrong.
Ended with a COT with COR, NOR, the 6, announcements, and discussion of a new east end happy hour, maybe on Thursday nights. Bob Ross to Q.
Thanks for having me today, fellas. Proud that I get to lead this group.
F3 Louisville 