It never ceases to amaze me the HIM that show up to dominate a WO that is unbeknownst to them when they wake up. All they know is a place and a time. They show up, dominate, support, push, and ultimately make every other person’s day better, just by being there. I can’t thank the Sky Q enough for this group.
Conditions- Dry! Unseasonably warm for the 1st Monday in February. 41deg , or 39deg, depending on who you asked and what their car said.
PAX- Viking, Dunphy, Gypsy, Bulletin (R), Jewel- Q
***Quality over Quantity***
Warm-Up:
SSH – 30 IC
Grass Grabbers sloooow – 10 IC
Abe Vigotas – 10 IC
Downward Dog -> L over R -> Runners stretch
Downward Dog -> R over L -> Runners stretch
Mosey to THE PIT
Thang 1: Modified Bill Murray
Exercises:
Merkins – 20
Squats – 20
Flutter Kicks – 50 individual count
Burpees – 10
Complete the above exercises then run the perimeter of THE PIT, including the hill until it’s time to go head back. I was hoping to get 4 rounds in because that would have given each PAX a cool mile in THE PIT. But, after staying up a little too late watching the game, and maybe a few too many trips to the snack table, I didn’t get 4, but Dunphy was a beast and easily got it done. We headed up the hill to get in some Mary. In true F3 fashion, no man was left behind. T-Claps to Viking and Dunphy.
Mary-
20 BBSU
20 Pickle Pounders – no eye contact was made, but there was an extreme amount of grunting…
Time was Up.
Intentions – Tony Malito’s family. May God continue to fill them with His grace and mercy. Dunphy’s mom – may she continue to find positive motion in her battle against cancer. Fuck Cancer. (pardon my french) – There is a PAX who mentioned a family/ friend- husband in the hospital, and wife was leaving was killed in a car accident. Have an infant at home. Please keep that family in your prayers. They will need them.
I chose to do a Bill Murray WO becuase not only is he funny, and a great actor, but he’s very generous. There are countless stories of his generosity, kindness, and most certainly his ability to be a light for all around him. Not unlike every PAX I’ve come in contact with since I joined F3. The men here are incredible and it is an absolute honor to be able to lead any number of you.
Put your work clothes on, go and leave your mark today.
Jewel
F3 Louisville 