It was exciting to see this BO location become an official AO. Captain Crunchberry is doing a great job as the site Q. If you haven’t come out, you’re missing out!
Weather was cold and wet. Enough said.
PAX – Captain Crunchberry, Fungi, Viking, Brown Water, Flip Flop, Backflop – Q
We did a 1 lap mosey around the firehouse down and around Friendship Lane.
COP – 20 SSH IC, 10 GG IC, 10 Toy Soldiers IC, runner stretches, quad stretches, Kindra Newman’s, Michael Phelps
The THANG:
We did a partnered coupon WO. Pretty simple actually, but very effective. I termed the WO “200’s.”
We partnered up, then the work began.
Each 2 person team shared in the responsibility of getting 200 reps of each exercise by combining the total number of reps.
Partner 1 started with reps of the exercise while partner 2 ran the length of the firehouse parking lot and back to exchange positions with partner 1…so on and so forth until 200 combined reps of each exercise were completed (except for Sadies).
The exercises –
200 reps – Merkins
200 reps – Squats w/ coupon
100 reps – Sadies
200 reps – Shoulder presses w/ coupon
200 reps – bicep curls w/ coupon
200 reps – American Hammers
We had about 2 min left to get after it with some Mary.
We did 20 SSH IC
Countorama, Nameorama
COT – I shared a story of being on a flight coming home the night before from Savannah, GA. As the sun set and plane went up in the sky, I couldn’t help but take in the beauty of the sunset and thank the Sky Q for the blessings of the day. Along the same thread, I asked the PAX to think of their priorities and the most important things in life. With lots of work travel for YHC lately, it’s easy misplace priorities when it comes to work and family life. It’s something I struggle with on a daily basis. I asked the PAX to be intentional about their priorities in the new year and give their families the attention they deserve. We all need accountability and if there is anything F3 has given me, it’s exactly that – accountability. Be good, be well, SYITG again very soon!
See y’all next time – Backflop Q
F3 Louisville 