I wanted this morning’s workout it be hard at the Boondocks, and five incredible men showed up in the gloom and fought hard.
PAX: Bulletin, Dauber, Backflop, Fear Factor, and LePew (Q)
It was cold and wet so to keep the PAX warm we started right into it with 20 BOYOs. No one made a peep and powered right through.
Then, we moseyed over to the coupons (about a 1/4 mile) and did Nuclears. Starting at a 10 count and working out way all the way down. It’s a good thing Dauber was there with us, because I almost moved on to the second set of Nuclears without finishing the fourth circuit.
After Nuclears, 5 more BOYOs.
We then grabbed coupons and partnered up for DORA: three coupons per team. The exercises were:
- 100 overhead thrusters
- 150 V-Up Skull Crushers
- 200 Rows
- While one partner did AMRAP, the other partner was farmer-carrying two coupons about 80 yards
After DORA we each held a coupon parallel to our shoulders for a minute. At that point we were fried, but not finished.
We all then moseyed back for Mary:
- 50 flutter kicks
- 25 Freddy Mercuries
- 1 minute plank (homage to the Marine who just broke the record)
- 50 more flutter kicks
- 30 second plank to close it out
COT – we all took the picture in our bright clothes to let Faye’s family know we are thinking about them. When you see a first responder, police officer, fire fighter, or service man/woman, say “thank you,” maybe even buy them a coffee. I can’t imagine the pain that family must feel.
We are lights in a dark world, and can’t forget how blessed we are to be able to get out and push ourselves like we do. God Bless F3!
F3 Louisville 