PAX:
- Holy Roller (R)
- Brown Tail (R)
- Dauber
- Cochran
- Faulker
- Captain Crunchberry
- Honey Do
- Colonel Klink
- LePew
Today’s workout was inspired by our brother Fructose – I incorporated as many “reverse” exercises into the weinke as I could. A few months ago Fructose hosted a face-melter of a Q at the County where he introduced the reverse curl to the PAX.
We started with a ten-count from Honey Do, I gave the disclaimer, explained to the group that we’d be doing reverse exercises, then we moseyed around the block.
The PAX who finished first performed a reverse plank as we waited for the six. Colonel Klink in perfect form planked on his back while Fructose and I looked on in amazement. When all PAX were accounted for (9 of us) it was time for the COP.
COP:
- Nuclears – single count starting with 10
- Downward Dog
- Scorpian Stretch
- Superman Swimmers (20 in cadence – got to hit those back abs when you can)
- Hernia Poppers with a 5 Count – at least 25
- Michael Phelps
- Overhead Hand Claps (25 in cadence)
- Copperhead Squats with a 5 Count
- Ten count from Honey Do
After the COP we moseyed around the block again, picked up our coupons then were ready for the thang:
- 11s
- skull-crusher v-ups
- crawl bear
- reverse t-merkins
- bernie sanders
Shout out to Brown Tail for pushing himself. This workout was rough, and as we got into the 6th and 7th round of 11s, the crawl-bears became brutal. Brown Tail at one point said he was disappointed in himself. I told him that comparison is the thief of joy. He’s been coming out a month and a half, has lost at least 20 pounds, has been a torch for so many other guys, and brings joy to the group. We’re all so proud of you Brown Tail – keep on crushing it brother!
We finished the thang with just enough time to close out with 20 flutterkicks in cadence.
COT:
Fructose inspired me to build this Q because he brings such a positive energy to the group, and you can’t help but have fun when he’s around. He broke his ankle in March while talking with me during a Q at the Boondocks and has been out of the gloom. His injury reminded me of all our brothers that have been injured and are healing: Big Bird, Giselle, Bulletin, and more.
It’s incredible to see how F3 supports each member during thick and thin. We truly want everyone to modify as needed so as to avoid injury. We’re not out to get hurt, we’re out to get better.
The men I mentioned above have all been inspirational by getting out and not being embarrassed to modify as they should. Sometimes staying home is the mod, and sometimes the mod is to strengthen other muscle groups as you nurture your injury:
- Big Bird tore his ACL so he got the PAX to work on pull-ups
- Giselle is nurturing a hurt hip, and he’s gotten out pushing himself
- Bulletin donated a kidney and had another surgery and comes out every day getting stronger and offering encouragement to us all
- Fructose is finally on the mend and is out bringing joy to the group and crushing it with his curling bar (even though there’s about ten pounds less on it then Cochran’s)
Thank you all for being amazing leaders and a beacon of light in a dark world:
“What is to give light must endure burning.” – Victor Frankl
F3 Louisville 