The Long Run BlackOps fills a unique hole in F3Louisville, but it is like a well kept secret for some reason in spite of Mr. Hat and the crew continually beating the drum to get this thing firing on all cylinders. The unique hole is that it begins at 0500 vs. the usual 0530.
Yes, it’s a little bit earlier – but when it’s that early, who cares? It’s not like it really makes that much of a difference. Just do it. These guys have been working hard to get this thing established and I know there are days where that extra 30-minutes to get to work won’t be a bad thing – so I plan to partake when it fills that hole. I feel like it’s on the cusp of making it to as an official AO.
Weather Report:
A balmy 16 degrees with a wind chill of 8 degrees. Slight flurries swirling in the air. Also, very dark – like, really dark. The single light that used to shine bright over by the restrooms is out.
Gear Report:
Layers. Lots and lots of layers.
PAX:
- Focker
- Holy Roller
- Uncle Sam
- Mr. Hat
- Captain Crunchberry
- Jolly Rancher (Q)
Time was called and disclaimers were provided to the PAX. We started off in the basketball court for next to the flag for some COP.
COP:
- SSH – 30x.
- Downward Dog + Runners Stretches.
- Imperial Walkers – 20x
- Grass Grabbers – 10x
- Toy Soldiers – 20x
We then set off for a mosey up Long Run Park towards Flat Rock Road and turned around mid-way. Goal of this was to establish the mosey in between the EMOM below as well as give me an excuse to get my phone / speaker that I stashed over next to the splash pad thinking that is where the coupons were stashed. Instead, they are behind the restrooms next to the basketball court. Sadly, I even confirmed this with Mr. Hat beforehand but clearly I can’t follow instructions.
The Thang – EMOM Circuit:
We grabbed the coupons and set up shop on the basketball court. The every-minute-on-the-minute [EMOM] exercise was three separate sets: upper body, lower body, and core. And in between each of the sets was the mosey up Long Run Park towards Flat Rock Road and back.
This is a set that I did at Peggy Baker Park last week and it turned out to be pretty good – or at least I thought. So, figured I’d introduce it to the men of Long Run Park, too.
The exercises and rep count for each minute were:
- Upper body – 6 rounds of:
- 12x – merkins on the coupon
- 12x – curls
- 12x – tricep extensions
- Lower body – 6 rounds of:
- 15x – squats with the coupon
- 15x – groiners on the coupon
- Core 6 rounds of:
- 15x – big boy sit-ups
- AMRAP – LBCs
We replaced the coupons and returned for some core work.
3MOM:
Can never time this right so that it’s 6-minutes of Mary…always ends up being 3-mintues or something. We completed:
- Gas Pumps – 20x
- Flutter Kicks – 20x
- Pickle Pounders – 10x
COT:
Countarama, namearama, announcements and intentions.
Intentions were lifted up for Holy Roller as he embarks on a mission trip to the Dominican Republic to provide efforts to eradicate sex trafficking. Also to Skirmish who has been battling the flu. Lastly, an unspoken request for Emma on behalf of Focker – although unspoken in COT, the Sky Q knows what is going on.
Monday morning is almost over and it feels good to be done with the hardest thing I’ll do today. Thanks men!
Jolly Rancher out!
F3 Louisville 