Back Blast – The Motivator at The Abyss – 06/28/2021

Not going to say it was easy getting up this morning, but I definitely needed it this morning. So, it was good that I picked up the Q yesterday to force myself out of bed.


  • Air Raid (R)
  • Abacus
  • Uncle Sam (R)
  • Kitty Litter
  • Flip Flop
  • Jolly Rancher (Q)

Disclaimers were provided just as Flip Flop was exiting his truck. From there, we circled up around the center court and moved into some COP.


  • SSH
  • Downward Dog + Runners Stretches
  • Abe Vigodas
  • Toy Soldiers
  • Grass Grabbers

Thang 1 – Merkin Bear Crawl

Ever since Catfish ran this at a Convergence at The O a long time ago, it’s always been a favorite of mine. It sucks just enough, but also pretty basic for a lot of upper body movements in a short period of time.

Started with 4-count bear crawl; then 1-merkin. Then, 8-count bear crawl; then 2 merkins. Rinse and repeat until 40-count bear crawl; then 10 merkins. We did this up and down the basketball court and I think I made it down and back twice basically from a distance perspective. All things considered, that’s a long bear crawl!

Thang 2 – Deck of Pain

Pulled out the trusty iPhone and the deck of cards app. Gave it a good shuffle on the way to the AO so that was out of the way. So, started explaining to the PAX that suite of the card dictates the exercise and the face of the card dictates the rep count. Instead of coming up with the exercises myself, I asked the PAX to help:

  • Flip Flop – Clubs – Curls
  • Uncle Sam – Spades – One-Arm Rows
  • Kitty Litter – Diamonds – Overhead Press
  • Air Raid – Hearts – Bench Press

I looked over at Abacus at some point and noticed he didn’t have a coupon. But, with an ailing injury he was comfortable modifying. Let’s be honest – not only is he an expert and professional, but he’s a beast to begin with. So, he would have just chewed up whatever we did and spit it out hungry for more. So, we proceeded.

Basically, after 13-cards we took a break and set out for a mosey down to the island towards the boat ramp and back. Notice, I said *TO* the island…not *AROUND* the island like Abacus did the first time. Instruction and feedback was provided for the second and future mosey runs. Abacus complied.

The shuffle I gave was a bit one-sided as the hearts didn’t start getting hit until almost the second round. And then of course at some point we had four hearts in a row.

All in, it was pretty balanced and the sweat was rolling down my face for sure. I’m not sure if it had anything to do with the weinke – could have been the 1000% humidity.

We ended Thang 2 with about 3-minutes to spare, so rolled straight into Mary.


Went around the circle until time to do some Mary, which included:

  • Gas Pumps
  • LBCs
  • Flutter Kicks
  • 1-minute Plank

Time was then called.


Countarama; namearama; announcements and intentions.

There’s a lot going on for F3 Louisville – and I encouraged the PAX to all stay in touch via Slack to make sure they don’t miss anything. Upcoming events include:

  • July 10 – The County 5K
  • July 11 – Trash for Cash Rucking at The County
  • July 16 – Capture the Flag Ruck – join the channel!
  • July 23 – BMR / F3 Louisville Convergence [more info coming soon!]
  • July 26 to 31 – Randomizer Q Week
  • August 14 – F3 on 3 Basketball Tournament at The County [don’t worry Pelican, I made sure the Abyss PAX knew this was for every other AO but theirs]

I’m sure I’m missing other events, but you get the point. A lot of opportunities to get involved and push yourself outside of the norm.

Always a pleasure to lead.

Jolly Rancher out!

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