Pardon the delayed backblast, but here it it. The workout was themed the Musketeer in honor of F3 being more than a workout. I have depended on and hope that other have been able to depend on me as well. For that, it as an All 4-1 and 1-4 all workout.
As time achieved 5:30, the disclaimer was given as I informed the PAX that I had rolled my ankle, and we would not be running. I didn’t think that the group would mind. With that, we didn’t move anywhere, and a good thing we did not as well, as a number of Mutters were still strolling in at 5:35.
Here is who was there: Duece, Backdraft, Loco, Kilo, Glen Ross, Fridge, Blue Meth, PED, Fallguy, Pope, Spreadsheet, Zima, Tiger, Windshield, Old Bay, PK (Q).
Here is what we did:
20 SSHs
20 Imperial Walkers
20 SSHs
20 Copperhead squats
20 SSHs
10 Grass Grabbers
10 Abe Vigodas
20 SSHs
After all the PAX had settled in and got warmed up, we counted off into groups of 4. We had 16 so this worked out great for a change. I did hear some mumble chatter about getting wet and wanting to be under the portico. Some people said, that if I had been to the Mutt before I would know that there was a “covered” area. Whatever, I was the Q, and they were going to follow me today. I had purpose for being in the rain and that was where we were going to be. Everyone was to get with their groups, 1 with the 1’s, 2 with the 2’s. You get the idea.
Here is what we did”
4 – 4×4’s (Stand-up, drop down and do 4 merkins, followed by 4 mountain climbers and stand-up again to make 1 rep. repeat 4 times)
Jack Webb (1:4 ratio Merkins and Shoulder raises. increased to 10:40)
Partner up for Ace and Gary (1 Partner Plank, 2 Partner Big Boy Sit-ups) Perform for a minute and switch
4- 4×4’s
Lt. Dans (1:4 ratio Squat and single leg lunges. increased to 10:40)
Partner up for Partner Merkins. (1 Partner Plank, 2 Partner Decline Merkin with feet on Partner 1’s back).
4-4×4’s
Captain Thor (1:4 ratio Big Boy sit up and American Hammers. increase to 10:40)
Partner up for Ace and Gary
4-4×4’s
4-Absolution’s 8 count exercise. Start in full arm plank. Down to elbows 1,2. Plank Jack 3,4. Groiner 5,6. and up to full arm plank 7,8. That makes 1. Repeat 4 times.
After that, I was smoked, and given the rain and steam coming off the PAX and how quiet it had gotten, it appeared that they were too. We moseyed back to the flag as time had been achieved and said some words. I thanked the PAX and mentioned that it is great to have everyone there and important for me and my life knowing that there is a group of men that I can lean on. It is amazing to see the impact that F3 Louisville has had on the nation and inspiring to see F3 Louisville be there in support for other regions in F3 nation. Even when we have no personal connection to another group, we still support each other and lift up each other by doing simple daily acts of good. There were a good number of individuals who wore bright colors. I am not a gear head and do not notice the nice attire that other people bring to the gloom, as I did forget to get a picture right away as well. However a few of us were able to get one taken. It was Fat Tuesday, I gave out Girl Scout cookies, to thank those who wore bright colors in memory of Faye. Thanks again.
#F3forFaye
F3 Louisville 