I ain’t gonna lie…it was really cold this morning. Temperature was 17 degrees when we convened at North Posh, with windchill at 7 degrees. A light snow was beginning to fall. Given the weather, I promised the PAX we would warm up quickly and keep moving throughout the workout. I think there were grunts of approval but my ears were frozen shut at that point.
PAX: Viking, Dunphy, Abacus, Little Jerry (R), Double Down (R), Le Pew, Meter Maid, Sweet Tart, Huggies, Storm Trooper, Dauber (Q) After the disclaimer was given and confirmed, we moseyed a short way down the path (but not to the hill…yet) for the first portion of COP – SSH 30x followed by Kendra Newmans. We moseyed back to the parking lot to wrap up COP with Grass Grabbers 10x, Runners Stretch – Downward Dog, Plank Jacks 15x, and finally a little Cobra Stretch.
The blood was pumping now as we moseyed to grab coupons. It took a little extra effort to separate the frozen coupons but we endured and set the coupons at the far end of the parking lot and returned to what would be our “hub” of operation for the Main Thang – Hub & Spoke. Here is how it went down from there…
We would run down 5 different North Posh “spokes”, complete a set of exercises as a team at the end of each spoke, then run back to the “hub” each time for an additional exercise. With this basic structure explained to the PAX we got after it at a high pace.
We started with 10x Box Jumps at the hub (modifying to step ups where needed), and headed down the first spoke which was a run down the hill to the pavilion. I led the PAX but was quickly caught by Little Jerry (no surprise!). At the pavilion we completed 3 exercises:
Exercise #1: 25x Dips
Exercise #2: 25x Flutter Kicks IC (“On your six….flutter kicks”)
Exercise #3: 25x Dips
Ran back up the hill to the hub for 10x Box Jumps.
Spoke 2 was a run down the road toward South Posh stopping at the steps. At this point Little Jerry was a few paces ahead (and would stay there throughout). At the steps we completed 2 exercises:
Exercise #1: 25x Derkins
Exercise #2: 25x Flutter Kicks IC (“On your six….flutter kicks”)Ran back up the hill to the hub for 10x Box Jumps.
Spoke 3 was a run down the path toward South Posh. Given Little Jerry’s pace I gave him the end point (the stone wall where the path turns), but I think he felt sorry for me so he slowed to run with me. As the Q, I truly felt “freed to lead” so took it upon myself to warn the PAX of ice on the path by wiping out in front of them…luckily all that was injured was my pride and a skinned up knee. At the wall we completed 2 exercises:
Exercise #1: 90 second Wall Sits (Little Jerry suggested we rotate a 10 count for time since I was struggling with my watch. Good suggestion except Abacus is a VERY slow counter so I am sure we ended up at 100 seconds)
Exercise #2: 25x Flutter Kicks IC (“On your six….flutter kicks”)
Ran back up the hill to the hub for 10x Box Jumps.
Spoke 4 was a run down the main road toward Shelbyville Road, stopping at the midway point. I think Little Jerry was worried about me falling again so hung behind a couple of steps to catch me. At this point, Storm Trooper commented that we were hitting every hill at North Posh…Mission Accomplished!! Not only did we hit every hill I could find, but we ran just under 3 miles total during the workout (awesome job guys!!). At the end of Spoke 4 we completed two exercises:
Exercise #1: 25x Monkey Humpers
Exercise #2: 25x Flutter Kicks IC (“On your six….flutter kicks”)
Ran back up the final hill of North Posh to the hub for 10x Box Jumps.
Spoke 5 was a short mosey to the end of the parking lot for coupon work. The coupons had not thawed out, but we pressed on anyway:
Exercise #1: 25x coupon Curls
Exercise #2: 25x coupon Bent Over Rows
Exercise #3: 25x Flutter Kicks IC, coupons optional (“On your six….flutter kicks”)
Time was up so we returned coupons and headed to the flag for COT. After count-arama, name-arama and announcements, intentions were given (those fighting injury / pain, reminder of our troops away from their families keeping us safe, and prayers up for Dunphy’s mother who is fighting cancer). Before we left the COT, I shared a little from my shieldlock’s first meeting the day before where we covered a number of topics with one being how a great leader’s legacy is rooted in love (Q-Source F1 – Disruption). Since it is MLK Day, I shared three quotes from Dr. Martin Luther King Jr that hit home with me and the theme of love:
“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”
“I have decided to stick with love. Hate is too great a burden to bear.”
“Life’s most persistent and urgent question is, ‘What are you doing for others?’ “
Shout out to Le Pew who hit the trails with me for a little over 3 miles of extra credit work plus another 100 flutter kicks. I can confirm that trail runs in the dark are BAD A$$.
– Dauber
F3 Louisville 