Great day for mumble chatter! Everyone was on their game during our coupon mile.
PAX : Pelican, Asian Zing (R), Mama’s Boy, Honey Do, Crachet, Captain Crunchberry, Meter Maid, Kimble, hush Puppy, Focker, Backflop Q
Weather – wet and freezing cold.
Disclaimer was said and we moseyed to front parking lot where we did 20 SSH IC, 10 GG IC, 10 Toy Soldiers IC, running stretches, and Quad Stretches.
The THANG – The Coupon Mile
PAX grabbed 1 coupon apiece and briskly walked to the first of 16 stations headed down Mt Mercy Rd. The coupon mile was intended to be coupon heavy on the way out and core (coupon free) heavy on the way back. PAX carried their coupons from station to station, which each station was designated by an LED light. Below are the exercises for each station, although my notes are all mixed up and they’re probably out of order, but you get the idea. 20 reps of each exercise were performed.
Station #1 – Derkins
Station#2 – Shoulder press
Station #3 – Bicep Curls
Station #4 – Big Boys
Station #5 – Upright Rows
Station #6 – Man Makers
Station #7 – Squats
Station #8 – Lunges
Station #10- Mountain Climbers, 4 count = 1 rep
Station #11 – American Hammers, 4 count = 1 rep
Station #12 – Box Cutters
Station #13 – Gas Pumps, 4 count = 1 rep
Station #14 – Nolan Ryans, 10 each arm
Station #15 – Pickle Pounders, 4 count = 1 rep
Station #16 – SSH, 4 count = 1 rep
Returned coupons and headed to play some burpee football on a very wet field. We gave it about 10 minutes until we had to call the game due to the bad field conditions. In the 10 minutes we played football, I must have had at least 3 backflops, therefore truly living up to my F3 name. It looked like Focker might have hurt his thumb but said it felt fine at the end of the WO a bit later.
With the burpee football concluding, we had about 5 min left for some Mary. It just so happened that Meter Maid had jump ropes in his car, just about enough for everyone. We did 1 min of jump rope, then 10 Jalos, 10 Freddie Mercuries, 30 second plank hold.
Countorama, nameorama, COT
Announcements – County brought home AO of the year in 2019. Congrats all you HIMs that made this happen. We were sporting the new AO of the year flag as well at the Nest on Sat.
Intentions/prayer – I asked the PAX to reflect back on the goals they set for 2020. I reminded them this is the time in January when people start giving up on failed goals or they get discouraged due to the lack of instant results. My encouragement is to hang in there and stick with your goals for 2020. You’re going to do great things. And finally have hope in the Lord, for everything is possible through (and in) HIM!
See y’all next time. Backflop.
F3 Louisville 