Cowboy rolled into South Posh this morning intent on moving some concrete. The weather was absolutely perfect with high 60s, medium humidity, and no breeze. I needed teams of 3 for what I wanted to do today and 14 PAX were engaged in mumblechatter as the 15th HIM pulled in at 5:29 to make my plan for teams of 3 to work out perfectly.
PAX: Airplane, Momma’s Boy, Big Bird, Pew Pew, Dry Rub, Mr Kotter, Bob Ross, Dynomite!, Holler, Lady Bird (R), Airball, Jitter bug (R), Ripple, Tinderfoot, Cowboy (Q)
CoP: 15 grass grabbers IC, calf stretches both feet, scorpion stretch, Kendra Newmans
Thang 1: Divided into 2 teams traveling in opposite directions in a mosey around the egg lawn. At every 4th light pole, team executes 5 SSH (4-count) and 5 big boy sit-ups. There are approximately 40 light poles. This equated to about 50 SSH and 50 big boys per each PAX.
Quick mosey to the coupon cache for each PAX to procure a coupon and head back to the parking lot for some modified Dora beatdown. PAX divided into 5 teams of 3.
THANG – There were 2 stations situated at opposite ends of about 50 yards. 1 PAX from each team would start at station 1, one PAX at station 2, and one PAX moving between stations with their coupon. The stations listed cumulative reps for each team. Once the team hit those reps at a station, they went on to the next exercise on the board of pain. The PAX member traveling between stations would relieve a PAX at a station. That PAX would then transition back to the opposite station relieving the next PAX who would then transition back to the first station in a 3-man weave format.
Station #1:
* 300 Merkins
* 300 Coupon Curls
* 300 Bench Press w/Coupons
* 300 Coupon Rows
Station #2:
* 200 Big Boys w/Coupons
* 300 Squats w/Coupons
* 200 Overhead Coupon Press
* 300 Coupon Curls
Transition:
* 10 yards Bear crawl Coupon Drag
* 30 yards Coupon Carry
* 10 yards Coupon Lunge Walk
With some “not-so-great” imitation 90s rock blaring through the BT speaker, most teams completed the first 2 exercises at each station despite the ensuing muscular exhaustion. With 10 minutes left, we returned all coupons, moseyed back to the flags and circled up for some final Mary.
Mary:
* 30 4-count Flutter Kicks
* 30 4-count Gas Pumps
The PAX circled up for some CoR, NoR, Announcements, and Intentions. I used the time to give a quick plug for Abacus’s recent comments about how to approach exercise, tasks, life, etc. one piece at a time to persevere through huge challenges and then closed us out with a quick word of gratitude to the Sky-Q.
Very gracious and honored to lead these amazing HIMs!
-Cowboy
F3 Louisville 