Man, that felt good. It’s been a hot minute since I was able to Q – fearing that the run training would increase the probability of a Q fartsack. So, I put the Qs in low gear for a while.
But…in the great words of Randy Quaid on Independence Day: HELLO BOYS…I’M BAAAAAACK!
Time was called and disclaimers provided right at 0530am. The following men joined me:
- Virginia Slims
- Ruby (R)
- Holy Roller (R)
- Boss Hog (R)
- Yankovic (R)
- Refi
- Swag
- Jolly Rancher (Q)
COP:
We circled up around the statue right next to the remnants of the court house. We did the standard warm-up for my Qs, which was:
- SSHs
- Downward Dog + Runners Stretches
- Grass Grabbers
- Toy Soldiers
The Thang – Four Corners-ish:
We took our coupons to the corner near the old skate park to kick off the thing. We would start with a set exercise of 20 reps, then rifle carry our coupons to the next corner [going clockwise] and then do another set of 20 of the same exercise. Then, we’d mosey all the way around the court house block back to our coupons. Early finishers would knock our some big boy sit-ups until the six arrived. We would do this for 7 rounds. The exercises included:
- Weighted Squats
- Coupon Merkins
- Curls
- Skull Crushers / Tricep Extensions
- Upright Rows
- Overhead Presses
- Groiners
Time was getting short so we ended up with some quick Mary back at the statue which included some flutter kicks, merkins and more big boy sit-ups.
Time was then called.
COT:
Countarama, namearama, announcements and intentions. November 19 is the monthly ruck – start time I believe is 7pm at The O, but I think the basketball courts. Just check Slack. Also, November 20 is the monthly opportunity to lead at Dare to Care – 9am to 12pm.
Intentions said for Holy Roller’s family and his continued recovery from knee replacement.
Always humbled to lead.
Jolly Rancher out!
F3 Louisville 