11 got after it for some 7’s at the Mutt. The mumble chatter was pretty foul. Sump Pump had just had a “procedure” done the day before and was advised to stay away from physical activity for 3 days. Geppetto warned that the worst thing that could happen is that I would sh*t my pants. Challenge accepted.
Weather: Clear and 68.
PAX (11)
Deuce
Blueprint
Wham-O
Geppetto
Cornbread
Snowman
No Show
Big Pawpi
Soft Top
Windshield
Sump Pump (Q)
After a full disclaimer was given, we would mosey to the front by the portico for COP. I called No Show and Windshield into the circle to help lead us in warm ups. Neither has Q’ed before but both crushed it. We discussed the 5 core principles between each exercise.
15 SSH IC (are free of charge)
10 Abe Vigodas IC (are open to all men)
10 Grass Grabbers IC (are held outdoors, rain or shine, heat or cold)
10 Single Count Merkins IC (are led by men in a rotating fashion. No training needed)
10 Copperhead Squats IC (end in COT)
Runner stretch
Grab a coupon and circle up
Thang 1 – 7’s Partners
1 man maker, then Partner Merkin-bearcrawl from point A to B. 6 partner merkins.
Back to point A. 2 man makers. Etc….
Thang 2 – More 7s Partners
1 monkey humper with partner. Run to the cones with partner for 6 Bropee’s. Repeat all the way to 7. If you finish early – encourage the other PAX or just do more sets.
Thang 3
B.O.M.B.S are next
Partner up. P1 runs with a coupon to the back corner of the parking lot where @Geppetto peers out from time to time. 1 man maker and runs back to P2. While waiting for P1, P2 begins the below and is relieved by P1. All counts are cumulative:
50- Burpees
100- Overhead Claps
110- Merkins/Derkins/Abyss
100- Big Boy Sit Ups
100- SSH
Mary – PAX PIX
We had Big Pawpi and Soft Top lead us in some Mary. Again neither have ever Q’ed but they both crushed it.
COT
- Count-o-rama
- Name-o-rama
- The 6 – Let the sixth member of the PAX tell everyone how they got their F3 name.
- Announcements – August Ruck and Back to School Drives
- Intentions
- Ball o Man and closing remarks CornBread, AKA Father Bill lead us out with prayer and The Our Father.
Always fun to lead you guys. Thanks for a great Q week. I can’t wait to see some of our New Q school graduates leading F3Louisville.
F3 Louisville 