Let’s see if I can remember how to do this back blasty thingamajig.
PAX 22: Tron, Glen Ross, Buschh (R), Red Roof, Violet, Vincent (R), Handbook, Russdiculous, Nino, Long Snap, Seabass, Nugget, OJ, Backdraft, Mayberry, DiGiorno, Geppetto, Tureen, Minnow, Nice and Slow, Wham!, Old Bay (Q)
Gear: Target shorts, Target shirt, F3Lou Buff, ASICS Gel Cumulus
Weather: I think it was pleasant.
There was great chatter on Slack Friday night. I figured I was gonna have at least 4 people at my workout. Despite having more than a few beers, I woke up in plenty of time. I hadn’t led a Saturday in a bit, and I was pumped to get after it with the boys.
Allow me to be honest for a moment: I got dressed, went downstairs, and grabbed a seat. All good. Roll out for Seneca at 6:40. All good. On the way, nature came knocking again. Not good. Ran back home for a minute or 5, and then back out the door a few pounds lighter. Pulled up to Seneca at 7:00, and dang there were a lot of dudes waiting on me! I gave my disclaimer as I was running up to meet the boys, and off we went for a short mosey around the backside of the track. Tried to get a count as we moseyed, and I knew I’d have to modify my weinke. Who cares? It was awesome to see the milkshake as we circled up. Let’s gooooooooooooooo.
COP: SSH, tempo merkins, grass grabbers, downward dog, and some other stuff
Thang 1: Mosey over to the hill (Cogans corner?). Base of the hill, and count off by 4s. 1s sprint up the hill and mosey back, 2s do AMRAP burpees, 3s do AMRAP squats, 4s do AMRAP merkins. When the runners come back down the hill, everyone pushes to the next group. We did this 4 times, and the chatter was pretty fun here.
Thang 2: Back to the tennis courts. Count off by 3s. We love math. 1s sprint the length of the courts, shuffle over, Bernie back. 2s do AMRAP heels to Heaven. 3s do AMRAP triple threat merkins (1 diamond, 1 regular, 1 wide merkin). Runners are the push group. We did this more times than was necessary. Backdraft was complaining about his group, so being a kind and benevolent Q, I let the PAX switch groups if they chose to. I truly don’t know if anyone switched. Had some laughs here.
Thang 3: Mary. I led various exercises, and then started calling on the PAX to call/count an ab exercise. I didn’t call on Buschhh, because his favorite ab exercise is more sprints.
COR/NOR/Announcements/Intentions.
A bunch of men went to Heine Bros for a coffeeteria tailgate. Awesome fellowship.
Good times today. Go make someone smile.
Kisses,
Old Bay
F3 Louisville 