Co-QIC: Noxeema Jackson & Dynomite
23 PAX (1 FNG): Bob Ross, Wham!, Dauber, Peach, Ripple, Uncle Rico, Fructose, Wild Flower, Meter Maid, Plumb Bob, Jolly Ranger, Dynomite, Vira Da Milo, Airplane, Deep Dish, Maxi, Billboard (FNG -welcome!), Buzzsaw, Porkchop, Soft Top, Face, Fridge, Noxeema Jackson.
Sorry for the delayed Backblast, but it was a crazy weekend of birthday celebrations for @dynomite1 and me…
One of the reasons I love F3 is that it has brought me together with old friends and new friends since I joined, and our co-Birthday Q was a perfect example as one of my old gradeschool/highschool friends, @ripple, came out for the workout and we got to catch-up that morning . Also, the reason the co-birthday Q came to-be was after a new friend, Dynomite, discovered during a prior workout that we had the exact same birthdate -8/23/84 – and of course needed to celebrate it in the gloom together.
I wish I could take credit for the beatdown on Friday, but have to give props to Dynomite for creating the 35 Minutes of Pain for our 35th bday — I mean, looks at this beautiful diagram he came up with:
Ok, enough with the backstory, here’s the breakdown of our workout:
Noxeema’s Portion: Disclaimer was given, and then we were off on an Indian run down to the square, run ended with an accidental detour through the meadow and to a grassy spot within the circle for some quick stretching:
- 35 side straddle hops
- 15 Grassgrabbers
- 15 copperhead squats
- 15 mountain climbers
- 35 seconds of running stretches
- And my part is done…tough work
Main Thang: Everyone partnered up to find out what the Dynomite-concocted 35 Minutes of Pain entailed as there was a sign on 10 of the lampposts around the pavement circle (11 lampposts exist, minor math issue) with a 10-15 rep for various exercises at each lamppost and a different means to get between each lamppost, including:
- 10 Burpees, then bearcrawl to next post
- 10 Squats, Bernie Sanders to next post
- 10 Merkins, karaoke to next post
- 10 Gas pumps, broadjump to next post
- 10 Carolina dry docks, walking lunge to next post
- 15 burpees, partner carry to next post
- 15 Bobby hurleys, other partner carry to next post
- 15 T merkins, crab walk to next post
- 15 flutter kicks, mario run to next post, and
- 15 air presses, and sprint back to 1st post.
Rinse and Repeat.
We ended up making it almost two full revolutions of the workout, and everyone was gassed to say the least. But some good mumblechatter was had along the way.
Mary: While Dynomite rounded up everyone from the circle, I led some last minute Mary, including:
- 1 minute plank
- 20 LBCs
- 20 Freddie Mercurys and
- 20 heel touches
Circle Up at Flag: Countoff, Nameorama, Announcements, naming of Billboard, Intentions. Dynomite and I both thanked everyone for coming out, for their support and friendship and we ended on an Our Father. Perfect way to start the birthday off!
F3 Louisville 