My first time at PWVFD as the Q…this spot makes for a killer WO so come out! I was determined to get in a WO for the PAX that would warm them up quickly. So let’s get right to it…
PAX: Pelican, Wildflower, Fungi, Flip Flop, Gisele, Brown Water, Captain Crunchberry, Backflop Q
Mosey’d around FD starting off with light jog and half way through intensified the mosey by doing an Indian run to complete the warm-up. Ended back at the firehouse parking lot.
COP – 30 SSH (IC), 15 Grass Grabbers (IC), 20 Toy Soldiers (IC), Downward Dog/running stretches, Michael Phelps OYO, Kindra Newman’s OYO, Quad stretches
Thang #1 – had PAX trace each letter of the alphabet in individual parking spaces by running out the shape of the letter. Everyone had their own parking space. The PAX did 5 merkins after the completion of each letter. Example, run/trace letter “A” then 5 Merkins, run letter “B” then 5 Merkins, so on and so forth through the rest of the alphabet. Since there are 26 letters in the alphabet, that’s 130 Merkins to start the day for each HIM. Once PAX completed the alphabet, they were instructed to hold Al Gore until the six finished. We were just warming up at this point.
Thang#2 – DORA/partner coupon WO
Teamed up PAX into partner pairs…since there were 8 PAX, we had a nice even number. 1st HIM would run length of parking lot and back while the 2nd HIM would rep the exercise till HIM #1 returned from the short run. Then each HIM switched until all reps per exercise were complete.
1st set is 200 squats w/coupon
2nd set is 200 big boys w/o coupon
3rd set is 200 bicep curls w/coupon
4th set is 50 Man Makers (most got ~10-20 in before clock ran out)
Returned coupons and circled up for some Mary:
20 Gas pumps (IC) , 15 Jalos (IC), 20 LBC’s (IC), 30 second plank
COR, NOR
COT – I shared with the PAX
James 1:12 , “Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the LORD has promised to those who love him”
Do we fall short as men? Husbands? Fathers? Sons?
Why yes we do! This is an encouraging passage from the Bible to give us men hope that we must persevere through adversity.
Keep you’re head up! Let’s pick each other up and hold each other accountable. These are brothers you can count on and have your back.
Till next time, thank you and good night. -Backflop
F3 Louisville 