As I called out in the Pre-Blast, the Long Run BO crew have been building some great momentum and steadily increasing numbers at the Monday / Wednesday / Friday workouts. The secret is starting to get out, but one milestone Mr. Hat has been pushing for is a double-digits PAX showing. Well…on the first Monday of the new year, we hit that mark and then some with a strong 14 PAX in attendance.
PAX: Storm Trooper, Cochran, Le Pew, Brown Water, Abacus, Uncle Sam (R), Pelican, Fructose, Meter Maid, Airplane, Mr. Hat, Skirmish (R), Dauber (Q)
For those that have had the pleasure of a Long Run beatdown, you know it is always extra early @0500 and it is always extra dark (editorial: there is something a little extra badass about a beatdown at 0500 on a Monday morning). With that in mind, we gathered in the darkest of hours. It was cool with the temperature in the low 30s and a slight breeze. After disclaimer was given and confirmed, I grabbed a headlamp for a short mosey out toward Flatrock Road and back to the basketball court for the COP…
SSH x30, Kendra Newmans, Michael Phelps, Grass Grabbers x9, Downward Dog, Plank Jacks x15, Mountain Climbers x15, Cobra Stretch
We stayed on the basketball court for the main thang – FOUR CORNERS.
- Cones & lights were set up in each of the 4 corners of the basketball court, marking the location for each exercise rotation.
- PAX split off into groups of 3 or 4 and rotated through the following exercises at each cone:
- Big Boy Sit Ups
- Coupon Curls
- 4-Count Flutter Kicks
- Coupon Squats
- After completing the exercise reps at a given cone, we travelled between cones with Lunge Walks on the sideline and Bear Crawls on the baseline
- The exercise reps were a progressive laddering up starting with a first round of 10, then 20, 30, 40, 50.
There was some extra energy, motivation and mojo amongst the PAX with the strong numbers. This was a UvU setup, but PAX were challenged to push each other to complete the full circuit all the way through 50 reps. This equated to 150 reps each of BBSUs, Coupon Curls, 4-ct Flutter Kicks, and Coupon Squats. All 14 HIMs destroyed the Four Corner circuit with time to spare, so we added a quick round of 7s with Gas Pumps IC and Plank Jacks IC finishing right at the buzzer.
With the largest LRBO workout completed, we circled up for Countarama, Namearama, Announcements (the F3 Awards Night on Jan 24th is a real thing by the way), and COT…
- YHC is humbled to lead this workout with so many PAX that motivate me in this COT and throughout F3. I am grateful for F3 & the HIMs that push me and each other everyday to get better in all three F’s.
- A special shout out to Mr. Hat and the Long Run BO regulars (Skirmish, Harbaugh, Uncle Sam) who are a model of consistency in their leadership. I remember a lot of attendance reports with 2 or 3 HIMs posting, but now seeing the numbers bounce up higher on a regular basis is a testament not only to the solid first F beatdowns, but great second F “vibe” at Long Run.
- Intensions were raised up for PAX and family with injuries, and especially for those in our communities fighting through hardships and serious medical challenges.
- We finished by asking God to guide us, lead us and let His will be done through us…and a final Hail Mary.
- With that we departed…each of us 30 minutes younger because of the 0500 start 🙂
– Dauber
F3 Louisville 