Ah. Here it is. My first Q at The O. Almost 2 years since I started my F3 journey. My 5th all-time post at The O. My second to last Q for 2024 IHC at the second best AO in Louisville, as judged by an impartial crowd our peers at this year’s Prom. Some remember it, some don’t, but that’s not the point. I’m glad to have finally been able to come lead the fine men of The Original! About 40 degrees this morning, maybe 5 degrees from perfect, and maybe that’s the theme…so close to greatness. I’m voting for you guys next year. 😏🤪
Enough of my bs. We had 14 STRONG this morning at The O.
3/12/24 @ The O
- Lightfoot 🐴
- Flo Jo
- Viking 🐴
- Duff
- Pigeon
- Russdiculous
- Handbook
- Fertile Myrtle
- El Mule (R)
- Goosebumps
- Toothless
- Utah
- Masse’
- Steve-O (Q) 🐴
Warmup consisted of (SSH, Imperial Walkers, Grass Grabbers, something else, Downward Dog)
Thang 1: The Dirty Mac Duece (I didn’t make it up, google it)
The gist of this is 12 reps of: arms, legs, core and then run a lap. 5 rounds, 5 laps.
1. 12 Merkins / 12 Copperhead Squats / 12 Hello Dolly’s I.C. / Run a lap
2. 12 Diamond Merkins / 12 Bobby Hurleys / 12 X-Factors I.C. / Run a lap
3. 12 Wide Merkins / 12 Lunges x2 / 12 Freddy Mercury’s I.C. / Run a lap
4. 12 Ranger Merkins / 12 Wojo Squats / 12 Box Cutters I.C. / Run a lap
5. 12 T-Merkins / 12 Bonnie Blair’s x2 / 12 Monkey Humpers I.C. / Run a lap
(It was quickly called to my attention that Monkey Humpers are in fact not a core exercise but a leg exercise. I didn’t have spare chalk so it is what it is. As promised, there isn’t a Steve-O Q without at least one error.)
Thang 2: AMRAP Dora B.L.I.M.P.S.
Partner 1 mosey to end of tennis courts and back while Partner 2 works on the following:
1. Burpees
2. Lunges
3. Imperial Walkers
4. Merkins or Mountain Climbers (PAX choice)
5. Plank
6. Squats
When Partner 2 returns from mosey, flap jack, rinse and repeat until both PAX complete and 6 exercises in AMRAP fashion.
Thang 3: Colt 45s & Big Boy Waterfall
-45 squats total. 15 top half squats, hold for 10 seconds in the middle. 15 lower half squats, hold for 10 seconds at the bottom. 15 full range squats. Recover.
-BB Waterfall: each PAX does 30 Big Boys O.Y.O. First PAX starts, counting off first 10. Once 10 reached next PAX begins. So on and so forth around the circle until everyone reaches 30 Big Boys. Hold Plank during downtime. In hindsight, the rotation should have passed after 5 reps, not 10. Note to self.
Time!
COT
*Thanks for the invite/trade Finkle. Heal up soon brother. The gloom misses you.
F3 Louisville 