YHC attended all three days at Louder than Life last weekend and man what an experience. So amazing yet so exhausting. I decided to bring the music/pain to the fine PAX of the ruiner. Disclaimer – I’ve always loved heavy music. Most of that stems from being a runner and needing something to get me going. I can’t listen to anything soft and get motivated. So yes, I listen to heavy music. Someone asked me last week, who you going with? Umm…myself? I can count on one hand who likes my music. But you know what? Looks like 140,000 people who came to Louisville last weekend share my taste in music. I digress…
Q – OJ
PAX – Wham!, Jeter, Handbook, Spinal Tap, Diablo, Hannibal, Vincent (R), Whitney (R)
Pre Ruiner 18 Hole Ruck at Seneca Golf Course (7 Miles) – Viking, Kilo, Worm, Whitney (first Ruck), Handbook (first Ruck) – thanks for coming guys
Partner up/Grab a coupon and mosey to the tennis courts
15 Grass Grabbers IC
Kendra Newmans/Michael Phelps
25 SSHs IC
25 Plank Jacks IC
Thang 1 – Bang your head to rock music while the following was completed – setlist will be provided below
P1 – Burpees AMRAP until partner returns
P2 – Coupon run around the 1/4 loop/switch up and repeat
P1 – T Merkins AMRAP until partner returns
P2 – Coupon run around the 1/4 loop/switch up and repeat
P1 – Squats AMRAP
P2 – Coupon run around the 1/4 loop/switch up and repeat
P1 – Flutter Kicks AMRAP
P2 – Coupon run around the 1/4 loop/switch up and repeat
P1 – Coupon Curls AMRAP
P2 – No weight run the 1/4 loop/switch up and repeat
Thang 2
P1 Wall Sit
P2 – Bear Crawls the sides and sprints the length of the courts/switch and repeat TWICE
Partners – Leg Throw downs 20 x 3 for each partner
Partners – Ace and Gary’s 20 x 3 for each partner – woof
With 5 min to spare – I busted out some Slipknot for my man Diablo
A combination of SSHs, High Knees, and Butt Kickers were performed during the song with burpees every time they said Psychosocial.
8am – fin
Playlist today
Chevelle “The Fad”
Palisades “War”
Fire From the Gods “Right Now”
Breaking Benjamin “Red Cold River”
Korn “You’ll Never Find Me”
Halestorm “I Miss the Misery”
Fire From the Gods “Excuse Me”
Gojira “Stranded”
Deftones “Leathers”
Dropkick Murphy’s “I’m Shipping Up to Boston”
Staind “Eyes Wide Open”
Sick Puppies “You’re Going Down”
Fire From the Gods “End Transmission”
Hope everyone enjoyed this workout as much as I did. Also hope that nobody was offended by anything I might have played today. Thank you to those that came out for the pre workout Ruck. That was a lot of fun.
Prayers for Whitney’s M – on the mend
I closed us out thanking the good Lord above for such a wonderful group.
-OJ
F3 Louisville 