Before I get to the workout, I want to share a little bit of the motivation and impact that the PAX had on me this morning. First off, Bulletin was on my mind as I drove to PBP this morning. I was praying for his continued healing (which is going very well), but it was after the workout that I realized I should have been saying a prayer of thanksgiving for the impact Bulletin is having not only on his sister’s life but on the men of F3 by being a true example of selflessness. Then, as several of the Peggy Baker “regulars” gathered, OJ arrived for his first PBP workout after making a longer than normal commute. It might seem like a small thing, but OJ’s presence and attitude this morning has me juiced…I will be returning the favor and hitting up the O very soon! Two HIMs who I headlocked (Flip Flop and Leprechaun) made the workout which is humbling as they both motivate me during workouts as well as in their daily lives as fathers, sons, brothers, and leaders. During the COT I talked a bit about my struggles with articulating F3 to some guys that I am trying to headlock who I know will benefit. This is something I will focus on through the holidays and try to figure out how to articulate what I experienced in the workout this morning. Like Jolly Rancher continuing to say he is not a runner as he runs more and more miles like a boss. Or Captain Crunchberry seeing OJ arrive and pulling out a mysterious bag from his car to give him as if he was just going around from workout to workout waiting for OJ to show up (what was up with that?). Or Cochran with the all-you-got push at the end to make sure we all finished that last set of 11s in time. Or Back Flop who may not realize it but drives me to be better every time he posts as I try to keep up to his merkin pace. Anyway, you get the idea….HIMs. On to the back blast.
Weather: low 40s, calm & clear (i.e. perfect)
PAX: Back Flop, Jolly Rancher, OJ, Flip Flop, Cochran, Leprechaun, Captain Crunchberry, Dauber (Q)
We stayed at the front of the park for the entirety of the workout this morning. Disclaimer was given and we started with a jog around the 0.3 mile path back to the COP for 20x SSH, Kendra Newmans, Michael Phelps, Downward Dog, 20x Mountain Climbers, 10x Plank Jacks.
Next we moseyed to the basketball courts which served as our base of operation for the Main Thang – “All 11s”. PAX completed sets of 11s at the basketball court, followed by a run around the 0.3 mile PBP path. Each set of 11s starting with 1 rep of one exercise, run to the other end of the basketball court, and 10 reps of another exercise, run back…adding one additional rep to the first exercise and subtracting one rep from the second, ending at 10 and 1. We completed three sets of 11s:
First Set of 11s – T-Merkins and Burpees; LBCs until entire PAX finished; Run 0.3 mile lap
Second Set of 11s – Jump Lunges (counting one leg) and Copperhead Squats; LBCs until entire PAX finished; Run 0.3 mile lap
Third Set of 11s was completed as a group – Gas Pumps IC / Big Boy Sit Ups. This third set required the PAX to dig deep as a team and complete the set right at the wire…badass.
The PAX gathered in the COT around the flag and the PBP tree for CoR, NoR, announcements, and intentions. There are 33 F3 events this week!!, including the St. John Center Burpee Challenge tomorrow at 0700. Get out this Thanksgiving week. We ended with a Hail Mary. Once again it was an honor to lead.
– Dauber
F3 Louisville 