It was a 55 degree, rainy morning in the gloom. I arrived about 18 minutes early to start setting up. Weight training days @ The County call for breaking the typical F3 cycle and getting out the toys. Today was no exception.
The rain sidelined my plans of setting up in the large parking lot with stations in two long columns with a PUSH that took PAX up the middle. First adjustment of the morning was setting up under the portico, on top of St Al’s fish fry cooking area. Not ideal, but worked in a pinch. Side note, I could smell the grease/oil stench on the drive home.
The pre-ruckers arrived first and started helping to setup. We had balance board, perfect merkin grips, sandbags, rucks, potted plants, a battle rope, a ramfit roller, etc.
We had 12 PAX this morning Brave the rain and defeat the fart sack:
1. Swag 2. Brown Water 3. Double Pump 4. Meter Maid 5. Flexseal 6. Pizza 7. Tudors 8. depends 9. Montezuma 10. NattyLite 11. Gisele 12. Steve-O (Q)
Warmup consisted of SSH, Grass Grabbers, Abe Bigotas, HB Walkers, Downward Dog.
Thang 1: Jack Webb (4 Lunge Walk – 1 Merkin)
In hindsight, this was Completely Stupid and Utterly Pointless. CSAUP was on full display right out of the gate. In my defense, the rain made me change my whole setup and I didn’t think of an alternative on the fly in time. So I rolled with it; nay, we all rolled with it….and I almost had a mutiny on my hands right out of the gate. Off to a great start! In hindsight, I should’ve done a stationary Jack Webb, but hindsight is 20/20. In my only defense, my intent here was to break the ice fast on getting wet because I knew what the push was going to be in Thang 2.
Thang 2: AMRAP Heavy Station work (aka the main event)
Stations:
1. Ruck Step Ups
2. 40lb sandbag overhead press
3. 60lb sandbag BO Rows
4. Balance board with light weights to balance
5. 40lb medicine ball Grave diggers
6. 10lb plate arm raises
7. Perfect push-up merkin machine
8. Potted plant arm extensions “on your 6”
9. Battle rope
10. 33lb Ramfit roller Man Makers
11. 40lb sandbag squats
12. 40lb sandbag (or) 60lb dumb bells bench press
13. PUSH: mosey or walk 60lb sand medicine ball to first tree island out and back, in the rain!
We rotated through the stations twice with 2 rain travels with medicine ball out and back each….with the exception of Flexseal who I accidentally let him make that push a 3rd time!
Thang 3: DORA w/ sandbag (or weight of choice)
With about 6 minutes remaining, we partnered up in pairs. Partner 1 did 25 Big Boys while Partner 2 worked on the following:
-50 Curls
-50 OH Press
-50 Skull Crushers
-50 Lunges
When partner 1 reached 25 Big Boys, take over on the sandbag reps from partner 2. Rinse and repeat.
COT
Thanks to The County folks for letting me lead a 3rd time on your Wednesday Heavy’s during 2024 IHC. The rain put a damper on things but hard work was in no short supply. Great work HIMs!!!!
-Steve-O
F3 Louisville 