The weather was perfect and 16 HIMs came out to celebrate my 400th post. Much appreciated and we got to work. PAX: Abacus, Tidwell, Cratchit, Fezziwig, Mama’s Boy, Boozer, Jerry MaGuire (R), Gisele, Kilo, Captain Insane-O, Uncle Rico, Crock Pot, Jolly Rancher, Launchpad (R), Iceman (R), Little Jerry (R), Double Down (R) (Q)
Crock Pot does a great job of getting things going by asking the Q at 5:28 to tell the group how they got their name and how long they have been a part of the F3. I began back on June 1, 2017 and got my name from the Double Down sandwich at KFC. I used to work at KFC and Captain Insane-O gave me the name as he headlocked me. The name is nothing cool like it sounds as the sandwich was loaded with fat, sodium, and nothing good for you!
COP: 40 SSH: 20 normal pace, 20 in double time; 15 Toy Soldiers; Downward Dog – L/R calf stretch; 20 Plank Jacks; Arm Circles. Took mosey to the main lot and spread out in two groups.
Thang 1: Four stations where we completed 4 sets of each exercise and increased reps. The stations were as follows: Burpees: 5, 10, 15, 20 reps; Merkins: 20, 25, 30, 35; Big Boys: 10, 15, 20, 25; Flutter Kicks (2-count): 25, 30, 35, 40.
You completed the first set, ran to next station, completed that rep and so on. Some mumble chatter going on and guys pushing each other. Music to my ears.
Thang 2: Coupon work – Partner up and completed Dora. 100 Curls, 100 Weighted Squats, 100 Chest Presses. Partner 1 – coupon work; Partner 2 – Mario down to island and run back; switch it up.
Finished up with some Mary: Gas Pumps, LBCs, Freddy Mercuries, V-ups, Gas Pumps (again)
COT: nameOrama, announcements: convergence this Saturday – don’t miss it!; Grow Ruck – sign up! Giesle Qing Wed & Thurs – awesome!
Deep appreciation for this group!! Humbled to lead and great to be lifted up each time I am with the PAX. Message to be positive and help one another!
F3 Louisville 