The morning started early with a pre-ruck at 0445 with Ruby, Portabucket and Swag. Portabucket seemed very sure he could do the normal route, with all the fun hills, and still return your Q in time to begin at 0530. He delivered on this promise.
Time was called at 0530, PAX in attendance were:
Honeycomb, Portabucket, Squishy, White Bread, Autozone (R), Scammer, SQL (a few tats away from the prison yard), Mannequin, Ruby (R) and Swag (Q).
Your Q was a bit rusty, I don’t think I’ve Q’d since 2023. Not good, I don’t recommend it.
Disclaimer was given, I think, Mannequin wasn’t totally sure.
We then got in a line and did some Mario’s down and karaokes back.
I admitted that I was taking it easy initially to recover from Portabuckets ruck of doom.
Warmup:
I’ve visited some down range locations recently and noticed they share the Mission and Values of F3 every morning, something I really like and think we should do.
So during some SSH, grass grabbers, toy soldiers (I think) and downward dog. We reviewed each.
Mission: To plant, grow and serve small workout groups for me for the invigoration of male community leadership.
Values:
F3 workouts…
Are FRREE of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
I’ll reiterate the disclaimer here also while we are at it:
This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. Aye?
Thang 1: Down and Back
Carried coupons to basketball court, lunge walk down and back.
Rifle carry down and back.
Thang 2: Coupon Carry
2 coupons only are needed, one PAX farmer carries the 2 coupons while the rest do 3 burpees. Once done, we catch up and another PAX takes his turn farmer carrying the 2 coupons. Rinse/repeat until each PAX has carried.
Along the way we stopped for a few 10 counts, planked for the 6, and did some merkins. We made it around the loop about 1.25 times…ballpark.
Thang 3: Coupon Work
We returned to the center of the basketball courts, regained our coupons and did a series of exercises, 15 reps OYO. I think it was curls, overhead press, skull crushers, swings and sqats. 2 rounds.
Return to startex for merry. We all thought there was zero chance of Manatees since Yank wasn’t around, but then Honeycomb’s American Hammers got taken so he threw us a curveball. To top it off, while performing said exercise, somehow his truck was auto started.
Haha, yet another reason to avoid manatees, weird things happen when you do them.
Time was called and we circled up around the flag.
Announcements were EXTREME Week, Convergence, Last Friday Lunch, Dare to Care and possibly some other items.
Prayer requests were given and a prayer was offered up to the Sky Q.
It was great to lead again, thanks for having me. Honeycomb and White Bread are killing it as Site Q’s at Boondocks, thanks for your leadership.
Until next time. -Swag
F3 Louisville 