So Catfish has been twisting my arm to Q at the Silo for several months now, to the point of where my arm had suffered at least a third degree Native American burn, and was just about broken. With ghost week here, it seemed like the time to capitulate and trek my way outside the Watterson for some North Posh fun. Ghost week brought an extra element of excitement, both for the PAX and my rare, Q-level sartorial silliness. Fortunately for the PAX, I own some white gym shorts, so a pair of tighty whiteys was not on full display as part of the all-white Ghost-Q outfit. Maybe next year…hope it’s not too cold.
PAX in attendance included 11 strong: Catfish, Le Pew, Dunphy, Cochran, Carlton, Huggies, Scratch-N-Dent, Dauber, Viking, OJ and Pope (Q).
I gave the not-so-spooky standard disclaimer and off we moseyed…about 10 yards to the area in front of the bathrooms. What a gasser! Having spent a lot of time at the O, I now tend to naturally gravitate towards public bathrooms at odd hours. Amazingly, I am not on any lists that I know of…yet. So we circled up and did some warm up thangz outside the Poshy outhouses including: SSHs (25), Imperial Walkers (25), leg swings, quad stretches, and downward dog with calf stretches.
After the warm-up, we moseyed down the hill for the main event. I had a Halloween theme in mind – use F3 exercises to spell out S-P-O-O-K-S while bear crawling up the hill as part of each exercise. I really hate extended duration bear crawls, so why not make them the feature attraction?
Anyway, we started with Squats, for the first “S.” We did 4 squats, then 4 bear crawls, then 8 squats, then 4 bear crawls, and so on and so forth, escalating up to 40 squats maximum. This tallied 220 squats and 40 bear crawls. The usual leaders Larry Birded it to the top, held plank, made coffee talk, and then braided each other’s hair while waiting for the rest of the gang to finish. OJ can really do some amazing things with Catfish’s hair…in the dark. It doesn’t make sense unless you were there.
I decided that this was not enough bear crawls. So, for the “P,” we did 4 plank jacks, then 4 bear crawls, then 8 plank jacks, then 8 bear crawls, and so on and so forth, until we hit 40 plank jacks and 40 bear crawls. This was better. 220 plank jacks and 220 bear crawls.
To find an F3 exercise that begins with “O,” you have to dig deep into the exercise list. I found something called an Obama (not sure what/who that is?), but the lexicon said it represents our 44th president, by doing 4 bear crawls and 4 pushups. We modified and did 4 bear crawls and 4 LBCs, and then 8 bear crawls and 8 LBCs, and yada yada yada all the way up until 40 Liberal Baby Crunches and 4 bear crawls. Presto! 220 LBCs and another 220 bear crawls in the books. Feeling goooooood!
For the second “O,” I found another exercise called the Outlaw. It’s basically just make a swinging O shape with your legs to work your core, while lying on your back. So by now, you can guess that we did 220 O’s and 220 bear crawls.
We pretty much ran out of time at this point. I was hoping to get to Knerkins, or knuckle push ups for the “K” in Spooks, but we didn’t make it. We rattled off a quick Mini Jack Webb, and got up 5 pushups / 20 air presses.
Overall, this was a decent workout, not great, not terrible (at least no one said it was terrible.) We logged 700 bear crawls, 220 squats, 220 plank jacks, 220 LBCs, 220 O’s, 15 pushups, and 60 air presses, while climbing the hill 4 times. It lacked chest work, and it wasn’t a cardio burner, but ya cain’t do it all.
We then circled up, had a little stroll down F3 memory lane, breaux hugged it out and ended with an Our Father.
It was no trick and all treats to be there with you all this morning. Loved it like a silk-lined, hand made, fully-tailored Italian tank top.
Peace,
Pope
F3 Louisville 