It snuck up on me, but yesterday at The Foundry [according to the Weasel Shaker] was my 250th post at F3. So, today was a bit of a personal celebration of that milestone.
I remember it like it was yesterday when PK and I met up for dinner to catch-up and he was talking to me about a group of idiots that get together at 5:30am in the morning and work out together. They do it for fun. And what’s even worse is they use cinder blocks for added weight as they exercise…they call them “coupons.” My immediate reaction was who would do such things? Who makes up an entire dictionary of words and lingo that in some respect is almost like a foreign language that I should be able to take credit for it on my resume as being bilingual.
There’s no way in hell I could ever get up that early. I’m also way overweight and out of shape – the group would run past me and I would be left alone the entire workout. Needless to say, PK laid it on heavy and had some help from Meter Maid and Fergie to headlock me into the gloom. Hell, Fergie sent me a meeting invite at work for his Q at 0530am at The County. Okay, fine…I’ll go. That was 250 posts ago in August 2018. That first workout I didn’t get to do much because I was so focused on breathing and not dying. But, I survived and it’s been a good run down this road of a new lifestyle that involves exercise!
And, for the record: I’m still slow at running; I still get lapped by certain people during certain exercises; I still claw myself out of bed every morning when I’d much rather get that extra little bit of sleep; I still have to research certain words, exercises, and spend some time in advance to plan my weinkes when I Q.
But, not once have I ever felt “alone” at a workout. Each of you pushed me; encouraged me; celebrated with me. And although I’m better than I was on that first workout, I still have work to do. So here’s to another 250 posts in the future!
0530am – time was called and disclaimers were provided. Then, we mosied over to the basketball goals for some quick warmups.
COP:
- SSH – 25x
- Downward Dog / Runners Stretches – 20x
- Imperial Walkers – 20x
- Bat Wings – 10x forward arm circles, 10x backwards, 10x seal claps, 10x overhead claps.
Then it was a short mosey to the coupon cache.
Thang 1 – 3-Man Weave Catch me if You Can:
Originally planned as a partner workout, but we were graced with odd numbers today – fortunately, it was divisible by 3. So, partners turned into a 3-man weave:
- PAX 1 – Coupon carry up the Hill of Stolen Souls.
- PAX 2 – 10x merkins
- PAX 3 – 10x squats
PAX 2 and 3 when done then run to catch up with PAX 1. Then rotate. So, PAX 1 then moves to 10x merkins, PAX 2 moves to squats, PAX 3 moves to coupon carry. Rinse and repeat until we made the full circle around campus.
Thang 2 – 11s:
We left the coupons and set off up towards the middle of the hill where the second set of dumpsters rest. Told the PAX we would be doing 11s with merkins on the bottom starting at 1 and jump squats at the top with 10. Mosey up and back. Then 2 merkins and 9 jump squats, etc. all the way to 10 and 1.
I knew this would suck. But I couldn’t NOT do something on the Hill of Stolen Souls in an attempt to push the PAX to the edge. Several of the PAX lapped me – they were beasts. But, we all finished together.
Thang 3 – Arm and Leg Circuit:
We had a little extra time, so I made this up on the fly. It some-what worked.
We set off to mosey down back towards the coupons. I instructed the PAX to split up on opposite sides of the lot with one side taking the coupons. Then, look across the lot and opposite of you on the other side is your partner – I was odd man out. The coupon PAX did the work and served as the “push PAX” that when he was done to mosey to the other side and sent his partner back to the coupon – then rinse and repeat. All in, here’s what went down:
- Round 1, 2 and 3:
- Coupon PAX – 10x curls
- Partner PAX – Jump lunges
- Round 4, 5 and 6:
- Coupon PAX – 10x overhead presses
- Partner PAX – Groiners
We then replaced the coupons and set back towards the flag for some Mary.
3MOM:
We completed the following for a little core Mary workout:
- 10x – big boy sit-ups
- 20x – gas pumps
- 30 scond plank
Time was called.
COT:
Countarama, namearama, announcements and intentions.
It’s always great to Q at different AOs. The Garden is just as close for me as The County and I need to do better about coming out more. The hill sucks, but the PAX make up that difference.
Always a pleasure to lead!
Jolly Rancher out!
F3 Louisville 