Weather conditions were ideal this morning. A nice cool 74 degrees, clear skies, and a perfect atmosphere to start the day. I arrived a bit early to get the site ready for what I had planned. Glad to see a couple of the PAX out there in the gloom getting some extra credit work done.
As 5:30 arrived, the disclaimer was given. Inquired if any FNGs were in attendance, and found out that we had a PAX member join us from down range (Cowboy). Did a quick count-off to make sure I had time to figure out any audibles, or if pre-workout planning was going to work. 17 counted off, we would later be joined by one more to round us out to 18. Perfectly divisible by four-ish.
PAX: Rhythm, Zipline, Cutlass, Nino, Greenwich, Tony Malito, Short Bus, Kilo, E’to, Cowboy (DR), Flea, Drysdale, Huggies, Whitney, Johnny on the Pot, Sweettart, Flounder, PK (Q)
With everyone welcomed, we began the warm-up in a Circle of Pain.
10 BOYO’s (Malito expressed his excitement that this is a great way to warm up)
20 Imperial Walkers
20 Copperhead Squats
40 SSHs
10 more BOYOs
With everyone’s heart pumping and blood flowing, we moseyed over to the playground for the station work that I had promised in the preblast. Everyone was separated into four groups to start at one of each of the four stations. Each group worked out at each station for two minutes, then moved on to the next station, until every group had done each station twice.
Station #1 Abyss Merkins – located at the Pavilion
Station #2 Jump Rope – located on the walk path between all other stations
Station #3 Pull-up – located at the rope obstacle on the playground
Station #4 Pallet push – located on the basketball court
We had some tunes, and the Seconds app to call out times for each group to switch, to keep everyone moving. Glad Cutlass was there, as I had improved my use of the app, and had actually tested this one out. HIMs like him hold me accountable and help me grow and learn from my prior mistakes.
After station work, gathered everyone over to the memorial again for some core work.
Captain Thor’s (1:4 ratio workout of Big Boy’s and American Hammers up to 10:40)
Absolution (8-count exercise that really sucks! Start in high plank, move to low plank, plank-jack, groiner, and return to high plank). We did 8 of them (sorry, not sorry).
Still had a bit of time. We just worked on arms, so we finished with Lt. Dan’s. 1:4 ratio workout of Squats, and Lunges. We got to 7 squats and 28 lunges and time was called.
Announcements: Diablo Q-ing next week 9/11 at the Tank. Also a F3 Louisville event planned for 9:11 pm on 9/11 as well.
Circled up for intentions. Drysdale is heading out on a mission trip next week. Prayed to keep him safe on his travels and to have success in his works. I mentioned that a former co-worker of my wife committed suicide and prayed to keep him, his family, and other men who are struggling in our prayers. Ended with asking the PAX to try to the be light in the darkness. That they have the strength to face the challenges of the day and if not, know that they have a group of HIMs standing right next to them that can help shoulder the weight to get them through.
Thanks,
PK
F3 Louisville 