Clogging up my Facebook feed everyday for like two months, I finally caved to CI’s constant invitations on this F3 thing. So two years ago today, I ventured out to Seneca Park to check it out for myself. Running had become stagnant to me and I knew I needed something different. It was Wham’s VQ. I was a three time marathoner and I tried to keep up with these beasts (I was partnered up with Pope that day). I didn’t modify a thing. I hadn’t done a crunch in 15 years. So long story short, I made it through the workout but as soon as I got home, merlot was spilled in the front yard. The M said I looked dead when I got in. I didn’t come back for a week. But after all this time, I’m so glad I did. This group means a lot to all of us. The workouts are great but the people are better.
Conditions: Fading storms and lightning (rain stopped minutes into the workout)
Q – OJ
PAX: Maxi, Wooo, Violet, Captain Insaneo, Trump, Viking, Catfish
I had already typed up my workout when I read Fridge’s Backblast from Tuesday, it turned out a little similar. I didn’t feel like cranking out something different. As I mentioned to Grinder yesterday (who also celebrates two years today), haven’t we pretty much done it all anyways.
Mosey to the tennis courts
5 Grass Grabbers IC
10 BOYOs
15 Abe Vigotas IC
20 Mountain Climbers IC
25 SSHs
Next we lined up on Circle Hill Rd for a Native American Run. PAX would drop for 5 Merkins and sprint to the front. Back up Homestead Blvd to the restrooms = .5 miles (was that Usain Bolt or Viking?)
Partner up with one coupon per team and head to Cogan’s Cove
P1 – Coupon Thrusters AMRAP
P2 – Runs to the bottom for 5 Burpees and Bernie’s back to the top
P1 – Coupon Curls AMRAP
P2 – Runs to the bottom for 5 Burpees and Bernie’s back to the top
P1 – Coupon Bench Press AMRAP
P2 Runs to the bottom and Bear Crawls back to the top (Catfish strong work on the crawls)
P1 – Coupon Swings AMRAP
P2 – Runs to the bottom for 5 Burpees and Bernie’s back to the top
P1 – Coupon Shrugs/Rows AMRAP
P2 – Runs to the bottom for 5 Burpees and Mario’s back to the top
Returned the Coupons and lined up on the wall in front of the restrooms
Each PAX did 20 Step Ups and 20 Dips and then took off on the long way back to the tennis courts
Mary
20 V Ups IC
20 Box Cutters IC
20 Single Leg Flutters (10 ea leg) IC
20 Heel Touch Crunches IC
20 Pretzel Crunches (10 ea leg) IC
With a minute to spare PAX lined up on the baseline for a 4 court suicide + at the end of court 4 each PAX would do 10 Bobby Hurley’s before sprinting back
COR/NOR
Hey what’s that? Our main light is back on near the flag! I had a co-worker of mine call Seneca and she told them that she didn’t like walking her dog because so many of the lights were out and they said they’d check on them. Boom.
Announcements – Violet mentioned that TFB got something going this weekend with his new Church location – see Slack for info.
I’ve slept through so many bad weather workouts, I was really happy that we had 8 today. So thankful for the men that came out.
I closed us out in prayer.
This group is something special. Glad to be a part of it all. Thankful for the friendships built along the way.
– Orenthal James
F3 Louisville 