A COLD morning, but when you are with 17 HIM, the weather doesn’t matter. 4 Ruckers came in at 0530, other pax gathered together trying to stay warm before the start. 0530 hit, disclaimer was given, watches started, and we were good to go.
1/5/2024 the Patriot attendance
Xerox
SQL
White Bread
Ruby
Jazz Hands
Scammer
Snaggletooth
Rip Van Winkle
Root Canal
LAX
Single Source
Portabucket
Yankovic
Layover
Furdays
Mannequin
Patty – Q
COP
SSH
Toy Soldiers
Imperial Walkers
5 BOYO
Runners Stretch
Tempo Merkin
We picked up the Coupons and moved to a classic spot at the Patriot – the City Place parking lot.
This workout was a homage to Yanc. It’s exactly his workout, but from my terrible memory it was kinda close with a Patty Q twist.
Main Thang #1 – The Ladder 🪜
5 – Merkins
10 – Squats
15 – Big Boys
20 – Curls
25 – Bobby Hurley
30 – Gas Pumps
** Front Runners will pick up the 6 until time is called.
Main Thang #2 – 4 Corners
5-10-15-20 using the parking lot 4 corners as locations. We stayed to together and kept it simple. Merkins and Gas Pumps.
Then… to the BIG FINISH!
The Big Finish – Merkin Sprints
2 groups do the same thing but in phases.
Group 1 starts at the Heart Break Hill stop sign and sprint to the train tracks. Do 5 merkins. Group 2 goes once merkins starts. Group one moseys back to start. Same with group 2.
We moved the start line up after each sprint completion. Rinse and repeat until time is called.
COT
CoR – 17
NoR – no FNG
Announcements – Man in the Arena, Big Libowski Ruck, f3 Prom
Intensions – unsaid intensions.
Take away:
2 types of Pride- Scarcity Brain by Michael Easter
- Authentic Pride
- Hubristic Pride
Ended with the Sky Q’s prayer.
Thanks for letting workout with you all!
Patty
F3 Louisville 