YHC arrived early, really early…like 5am. It’s a 5 minute drive from my house and I simply needed to determine how far 400M and 100M was. So I’m honestly not sure why I felt I needed that much time. In any case, Virginia Slims showed up around 5:15…I think. So being there a bit early let me talk with him a bit before the other PAX showed up, made it all worth it.
Shortly after Honey Do rolled in, then Portabucket and finally Mannequin and Ferb. 6 total showed up to put in the work at the most beautiful AO in F3 Louisville.
The plan was to adapt a ruck workout to the gloom. Overall it went well, might make a few slight modifications next time, but happy with how it went.
Warmup:
Took about 10 minutes, Portabucket needed an on-site coupon so we modified the plan slightly to slosey toward the back corner near the ball fields. This gave me the chance to show the 2 lights that I had worked long and hard to place and we stopped to do some warmup exercises on the way there and on the way back.
The Thang:
Pretty simple but effective.
400 meter / 0.25 mile ruck/coupon carry
30 weighted squats
20 big boys (weighted or slick, PAX choice)
10 merkin
100 meter / 0.10 run
Rinse and repeat, I think most got in 3-4 rounds.
Merry:
We ended with about 2 minutes left.
Honey Do called out Flutter Kicks, around 10 I think…then Ferb, who apparently felt that was an insufficient number of Flutters, called out…Flutter kicks. We did 20 more.
Mannequin wrapped it up with some Nolan Ryans, I love that exercise. Man that dude was a badass.
Time was called and we circled up around the flag.
My thoughts today were about how we treat those we are closest to. I don’t know about you, but I can tend to treat the ones I love the most the worst at times. I can also get very focused on serving myself at times. It takes intentionality to focus on serving others, but for me that is where I’m truly content. F3 is one of the things that helps me keep oriented toward this. I mentioned how much I appreciate how intentional Mannequin is about loving on our fellow Patriot PAX. But I also appreciate how dedicated Portabucket has been to posting from day 1, Honey Do and Virginia Slims are some of the rocks of F3 Louisville. And a young man like Ferb coming out, being comfortable talking with a bunch of older guys and even leading exercises and soon a workout is the cherry on top.
Love this group we have, it’s special, something we all need to remember and work hard to protect.
Until next time. -Swag
F3 Louisville 