Golly! Almost two weeks and just now getting the back blast out is unacceptable…I will say that two months into a new job has made it difficult for me to make the time like I used to be able to do whilst being pretty much unemployed. And even though Jewel says it doesn’t need to be a book, for me writing a brief BB is like trying to modify at workout battling through an injury. I guess I feel like if it’s an adequate representation of what went down and I can include stories of what some dudes did…and if one person reads it and it makes an impact then…purpose served. Anyway I digress and am making a commitment to the team to do better on getting them out in 24-48 (oh…uh, hours not days).
Back to the meat and potatoes: 5.25, the day before, Subprime was to make his inaugural Q appearance at The County, sharing what allows him to be atop the F3 Louisville elite, he would reach out to me asking me to step in so he could recover from a nagging respiratory infection. Of course the answer was yes. That said, as one who likes to be prepared, in the back of my mind I was already thinking, “what could I do?” “How will I use the space?” “Do I even have enough in my creativity bank for a withdrawal?”
To allow Subprime to still feel as though he was there, I asked him to share his wienke and I would be sure to let PAX know that even though he couldn’t join us in person, the spirit of the workout was his. I decided however that instead of Subprime we were going to make this one Primetime!
PAX: Dot (R), Nat Geo (R), Double Pump, Sputnik, WILDflower, Cratchit, Gisele, DeVitto, Hush Puppy, BigBird (Q)
0530, Tailgater and white board in place, Disclaimer was given (I am not Subprime nor do I claim to be. Neither one of us are professionals. Some of what I say and do came from him so if you don’t like it, the blame goes to him. Modify as necessary. And off we would go for a mosey to the top lot for…
COP: Grass Grabbers, Toy Soldiers, 4 count Merkins, the usual runners stretch complex with Pigeon stretch (not Caitlyn Jenners)
Recover and mosey around the campus to the Portico where the Thangs would unfold.
Thang 1: Praise You by Fat Boy Slim. SSH for the duration of the song and drop for a Burpee every time we heard “praise you.” 2 things were certain: 1) that song would be stuck in our heads for the remainder of the day. And 2) you never realize how often a word or phrase is in a song until you have to burpee to it. Recover
Thang 2: Hells Bells by AC/DC. Thanks DeVitto for the inspiration! Rinse and Repeat-o until the song was over by doing 20 Dips, 20 Derkins and a run of about 100 yards and back. Recover
The Final Thang: Subprime time! Partner up! Partner 1 would do the work doing as many reps as possible until partner 2 returns from about 200 yard run. The first 100 would be an “all out and the return 100 would be a recover mosey. Each time both PAX completed the exercise we would move onto the next. The work was: Curls, Skull Krushers, Shoulder Press, Hand Release Merkins, Burpees, Lunges, and closed us out with Man Makers. We were all able to get through the full set of exercises and some finished so quickly they started back over. It should be noted that Nat Geo who is in the Respect class beasted through it like a man on fire. Woof Geo!
Recover, gather up our coupons and head back to the flags to finish with a couple minutes of Mary. Time was called and circled up for COR, NOR & COT. Made some announcements and lifted up some intentions. Thanked the Sky Q for this group of men and for the prospect of another day.
Until next time…
BigBird
F3 Louisville 