On Wednesday 3.6.19 I went to morning mass for Ash Wednesday & ran into Uncle Rico. I was kind of busting on him because he hadn’t been out as much since it got colder (7 times in total to this point in 2019) which somehow led to the idea of doing a WO at St. Patrick’s. We were in agreement the space was awesome but didn’t know if there’d be interest…especially with the weather expected to be in the ’20s the following morning. Afterward, I continued to think about it & decided, “F*#k it. I’m going to throw it out there as a BlackOps & see what happens.” I threw it on the calendar, put together a WO, & sent out a PreBlast.
The next morning I was admittedly thrilled to see 12 PAX showed up for a total of 13. By the end of the WO, several PAX members were already stepping up wanting to Q the site filling up the rest of the month. Okay, maybe we were on to something here. Fast forward five months (almost to the day) & this BlackOps is now the 8th official AO of F3Louisville: The Garden. Now here’s the million-dollar question: Why?
It’s simple…today 14 PAX were at the WO (a great number) & of those 14, only 1 was at the WO on 3.7.19. ME! As you’re reading this PLEASE don’t this the wrong way because this isn’t me tooting my horn, all I did was have an idea, said: “F*#k it.” & went for it. Hell, if only 1 other PAX showed up on 3.7.19 I probably wouldn’t even be typing this up right now. I AM NOT the reason this BlackOps became an AO, this happened because of the want & effort of various PAX who stepped up to Q & HL FNGs week in & week out over the last five months!
My point is with this group WE ARE ALL free to lead, which is what I emphatically encourage each of you to do because this is a group built of leaders, not a group built by leaders. Enough my thoughts, here’s what we did.
PAX
- Mr. Hat
- Frosted Tips
- Harbaugh
- Holler
- Airball
- Latex
- Blank
- Fructose
- Swifty
- Gypsy
- Uncle Rico
- Domino
- Dunphy
- Nino (QIC)
I introduced myself to the PAX giving the disclaimer making sure to go in a little more depth on the modifications, letting the PAX know I’d provide them for essentially all aspects of the WO & encouraging them to do so if THEY feel needed. Afterward, we were off on a mosey over to the bottom of the Hill of Stolen Soles for COP.
COP
- (10) SSH IC
- (10) Abe Vigodas IC
- (10) Grass Grabbers IC
- (10) Copperhead Squats IC
- (10) Merkins IC (single count)
- (5) BOYOS
I then instructed each PAX to grab a coupon, carry it over to the back lot, & for each PAX to grab a parking spot on the left side of the lot for Thang 1.
THANG 1 – 7’s
Exercise 1: Butt-to-Coupon Squats
- Modification: when going down in squat simply go as low as able to
After completing the rep(s) of Exercise 1 the PAX carried the Coupon overhead doing a High Knee Walk to the other side of the lot to do Exercise 2.
- Modification: carry the Coupon at chest level doing a High Knee Walk, carry the Coupon overhead walking normal, or carry the Coupon at chest level walking normally
Exercise 2: Hand-Release Merkin-Derkins
- Modification: do the Merkin-Deskins without the hand-release or don’t alternate back & forth between the two variations
After completing the rep(s) of Exercise 2 the PAX carried the Coupon overhead doing a Lunge Walk back to the other side of the lot to start back on Exercise 1.
- Modification: carry the Coupon at chest level doing the Lunge Walk or perform any of the previously identified forms of modification (carry the Coupon at chest level doing a High Knee Walk, carry the Coupon overhead walking normal, or carry the Coupon at chest level walking normal)
We started doing (1) rep of Exercise 1 & (6) reps of Exercise 2 continuing in an ascending/descending manner until each PAX did (6) reps of Exercise 1 & (1) rep of Exercise 2. Upon completion I instructed the PAX do wall sits while waiting on the 6.
Once everyone was done we picked up the coupons & wang back over to the base of the Hill of Stolen Soles for Thang 2.
THANG 2 – AMRAP for 15 minutes
I decided to use reps/rounds interchangeably here, but this is what 1 rep/round consisted of:
- Start: (5) Coupon Curls into Shoulder Press
- Bear Crawl 20 yards to Cone 1
- Cone 1: (5) Big Boys
- Frog Burpee 15 yards to Cone 2
- Cone 2: (5) Imperial Squat Walkers
- Sprint 20 yards to Cone 3 (End)
- End: (5) Groiners
- Sprint/mosey back to Start
Upon completing a round & beginning the next the number of reps for each exercise along the way increased by (5).
Modifications:
- Start: (5) Coupon Curls individually followed by (5) Shoulder Presses individually or do (5) Coupon Curls followed by (5) Air Presses
- Lunge Walk 20 yards to Cone 1
- Cone 1: (5) LBCs
- **(5) Merkins & then Super Mario 15 yards to Cone 2
- Cone 2: (5) Imperial Walkers individually followed by (5) Squats individually or (5) SSH individually followed by (5) Squats individually
- Sprint 20 yards to Cone 3 (End)
- End: (5) Peter Parker’s IC or hold Plank for a 10 count
- Sprint/mosey back to Start
**unlike the other exercises, this number of reps did not increase each round
At 0610 I called time on the AMRAP & we put the coupons up. With a few minutes left we circled up right there for some Mary because I wanted to give PAX members who haven’t Qd yet the opportunity to lead an exercise & get more comfortable with the process of calling it out/counting.
MARY
- (10) LBCs IC – Nino
- (20) Gas Pumps IC – Fructose
- (10) Flutter Kicks IC – Latex
- (10) Ankle Grabbers IC – Domino
Each of these guys crushed the process of calling out the exercise & counting. Fructose is going to crush his VQ next week & I believe Latex & Domino will be right behind him.
COT
- COR
- NOR
- Announcements
- Intentions
I shared with the PAX what COT means to me & thanked them all for coming out. As always, it’s a privilege & humbling experience to be apart of this group.
Nino out.
F3 Louisville 