Back Blast – The Motivator @ The Abyss – 01/11/2021

A little delinquent here – apologies, PAX.

The good news is that the Abyss was the place to be on Monday with a record 19 PAX and the most PAX at a WO in F3Louisville on that day, which was another record. The HIM of The Abyss are truly leading in the front. And if that wasn’t enough, then the fact that they assembled to capture the Ghost Flag today at The Garden should seal the deal for you to know that things are happening out in Eastern Jefferson County.

In fact, I had to almost parallel park in the parking spot when I got there next to the playground. I haven’t paralleled parked in years – let alone as part of an F3 workout. It was great getting out of the car seeing all of the PAX and headlights still coming in to the sacred, hallowed, dark grounds of The Abyss.


  • Mr. Hat
  • Uncle Sam (R)
  • Whiskers
  • Holy Roller
  • Tammy Faye Baker
  • Lucky Charms
  • Tidwell
  • Cratchit
  • Dauber
  • Backflop
  • F-Stop
  • Harbaugh
  • Abacus
  • Le Pew
  • Flip Flop
  • Brown Water
  • Focker
  • Cochran
  • Jolly Rancher (Q)

It was great to see [and finally meet] Tammy Faye Baker out at The Abyss. It’s amazing what we’ll do for a little patch of cloth as part of the Iron Horse Challenge, right?

Time was called and disclaimers were provided. We circled up at the basketball goals for some quick COP. We took the entire full court to space out – it was actually really neat to see. Well, except you couldn’t really SEE anything. Again, the Abyss is certainly the “darkest working AO” in F3Louisville. And those guys take pride in that.


  • SSH
  • Downward Dog + Runner’s Stretches
  • Toy Soldiers
  • Coppperhead Squats

The Thang:

I then introduced the one and only Thang. I mentioned that we’d be running the full loop around the lake in 3-minutes. PAX almost lynched me after I said that. Then I realized I wasn’t very articulate with my words. We’d be taking 3-minute intervals around the laps – stopping at the 3-minute mark for a set exercise. After the clarification, the PAX were much more agreeable.

So, we set out for the first interval. Upon the timer sounding, I rallied the PAX back together for the set exercises, which included:

  • 10 LBCs – holding for a second at the top to engage the core
  • 20 Merkins – single count
  • 30 Jump Squats
  • 40 Air Presses

After the set, we set out for another 3-minute interval. Upon the timer sounding, I rallied the PAX back together for the same set exercise as noted above. And we basically rinsed and repeated this all the way back around to the flag.

All in, the lap around the lake is about 1.7 miles. It felt like 7.1 miles…not going to lie. Focker, Abacus, Dauber, Backflop and I’m sure others were leading way up front – I couldn’t SEE them as it was too dark and I was way in the back. So, as the workout progressed it took a bit longer to rally the PAX for the exercises. Don’t think for a second though I called time and then kept moseying up to the front of the pack. Instead, I made the leaders circle back to the six where we were holding Al Gore. So, the leaders certainly got in more than 1.7 miles for sure.

We got back to the flag in great timing with a few minutes to spare for Mary. Flip Flop, The Motivator’s new Site Q, helped lead the first exercise while I grabbed my phone – and I can’t remember what it was but I’m certain I was glad to miss it. Then we did some Flutterkicks and Gas Pumps and time was called.


Countarama. Namearama. Announcements. Intentions.

The weekend prior was an awesome one for F3Louisville. Lots of PAX showed up on Saturday at Dare to Care and packed a boatload of boxes. And at least 37 units of blood were donated on Sunday by PAX and their families or friends – making a direct impact on at least 111 lives [3 people for each unit].

The workout was great and I will certainly run this one back at some point. But, the 3rd F and impact that this group is making is amazing to witness and be a part of.

Humbled to lead and be a part of something bigger than me.

Jolly Rancher out!

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