Q: CI
Pax: PK, Airplane, Jitterbug (R), Jolly Rancher, Methane (R), Presto, Bob Ross, Double Down (R), Captain Insaneo
PK reached out to me a few times asking me to Q at the Posh. I’ve been easing back into F3 after a pretty long break. I wasn’t really looking to lead a workout, though. But persistence pays off, and I said “sure” asking for 9/4 not realizing it was a holiday. Oh well, here we go.
Conditions: 69* and pretty humid. Some nice fog on the fields as I pulled into the Parklands.
Gear: TT, shorts, headband, New Balance running shoes
Attitude: I asked Google to do the math and it’s been 982 days since I last Q’d (my birthday in 2020), so I wasn’t sure if what I had planned would be good, bad or indifferent. All was good when I saw the guys rolling in; a great group of old friends, which is really the whole point, right?
Warm-up:
SSHs – 20 IC
Copperhead squats – 19 IC
Grass Grabbers – 15 IC
Willy Mays Hays – 12 IC (?)
Imperial Walkers – 20 IC
Part 1: moseyed to the bridge where we split into odds and evens so we had plenty of hill for a Quintuple Nickel. Up and Back 5x, 5 merkins up, 5 squats down. This was a good warmup and got us moving.
Part 2: moseyed back to the lodge for a partner set. P1 runs the loop as hard as they can, while P2 does AMRAP BLIMPS, switch exercises after each lap.
Part 3: Steinl(ish). Still trying to recall the exact way to do this, but Airplane recognized it right away. There was some effort expended on this.
Part 4: Parking lot sprints until time.
We got nearly 2.7 miles in and I felt like everyone got their money’s worth.
NOR, COT, and out. Some great post-workout conversation and, again, great to see these fellas, some of whom I haven’t seen in years!
Like I mentioned, I’ve been out for a while, but back for a minute. Coming back has been a great decision. Appreciate the guys who came, the guys who thought about it and the guys who didn’t.
F3 Louisville 