The big day. Passing the Shovel Flag off to a new Bridle @ The Stable Site-Q. To save you the suspense and jump right to it: Depends is stepping into the role! We’ve been planning for this Co-Q for probably way too long. I knew who it had to be last year so I asked him to step into this role a solid 4ish months early. That’s a long time to keep a secret. He figured out how to make the scheduling work and quickly accepted.
Attendance:
4/18/24 @ The Stable
Steve-O (Co-Q), depends (Co-Q), Sump Pump (R), Viking, Flexseal, Porkchop, Miranda, Lightfoot, HBK, Lumbergh, Maytag, Sewanee, Boy RD, Meter Maid, D-List
*attendance shout outs:
-Boy RD answered the call on behalf of my challenge to Pleasantville. See you guys tomorrow in the amphitheater.
-Meter Maid accepted our personally delivered invitation to The County on Wednesday. Appreciate your support brother.
-last but not least. Operating at somewhere less than 100% due to injury, with merely a nudge last night, Sump Pump (one of the guys who helped get The Stable off the ground and teach us new guys about the core principles of F3 in between exhausting Nuclears) showed up and put in the work! Appreciate you representing the Respect OG’s for us in the gloom this AM.
But over the last several weeks we came up with a format that works, fits the bill. We decided on a 50/50 time split. I take the first 22.5 minutes and the new guy takes the last 22.5 minutes. We save the “big reveal” until half the workout is done.
Format:
Steve-O: Warmup, Mosey, Coupon Tabata
depends: Jack Webb, Progressive Sprints, Merkins On His Down, Mary
Playlist:
This had to be a foundational piece of the Co-Q. For whatever reason, your playlist has to be ON POINT when you come see us. We tend to be either very appreciative or very critical, no in between when it comes to playlist decisions. We ended up deciding on doing a sort of homage to our PAX who rode out the cold months with us. With only 45 we were somewhat limited and had to draw a line somewhere. We picked one song per PAX (a known favorite of theirs, a song they may have played at a Q that we will never let them live down, etc). This added a fun element to the workout. Waiting to hear what the next song may be and letting the crew guess who each song was for. (I opened obviously with a Blink song for myself, Creed for Flexseal, Peaches for Viking….you get the drift. I’ll share the link below and if you feel so inclined, see if you can match up the remaining songs to the guys on the attendance list.)
Spotify playlist here:
https://open.spotify.com/playlist/3dX9rZH0glueQoxEbCfZ1S?si=bMavJUgoQge-fmZm2tCIAQ&pi=u-cMgITqrFR6yF
The work:
Opening up with disclaimers, explaining the song situation with Dumpweed playing in the background, we got into warmup (SSH, Grass Grabbers, Toy Soldiers, Downward Dog L/R). Followed that with a brief mosey around the big parking lot and regrouped on the coupons.
Thang 1 – Coupon Tabata – Steve-O
50 seconds on / 10 seconds off
We got down to around exercise #12 and halfway through the playlist when Meter Maid said “did you time it that when the new Site Qs song comes on, he takes over the Q?” And my answer was: “yes that’s exactly what we did”. So at this point they still don’t know but now they know that if the PAX song previously played they couldn’t be site Q. But right here around #12 is when Lightfoot’s infamous “Down with the Sickness” came on, calling back his infamous record breaking attendance Q at The Stable. But this was the secret trigger “song before the midway point” of the workout. Depends’ song would come on next. He knew. I knew. They didn’t know. So as Down With The Sickness finishes, we are getting to exercise #15, simply a 50 second stretch. A nice reprieve for the crew for the hard work up until this point. Not 10 seconds into the stretch does FREEDOM by Jon Batiste comes on. Depends springs into action, with 120% energy we have all come to love and respect, and screams out “ALRIGHT YOU MF’ERs. MERKINS ON MY DOWN. 🗣️” You can absolutely hear the realization settle over the crowd. The mixed emotion of being happy for a guy taking the helm and the exhaustion of getting to do countless 10-count rep merkins “on his down” from here until eternity. haha.
Classic transition. This couldn’t have worked any better. Timing wise, you don’t know how long the warmup and mosey takes, you don’t know if you can finish 15 min Tabata. But we are here. The shovel flag passes. Next man up. and now depends job begins, figuring out who replaces him. But save that for another day.
We head over to the long drive path between small and large lots. Something like 5 landscape islands up the right side. Depends fires us up with a Jack Webb, 1 Big Boy to 4 LBC’s. +1 BB and +4 LBCs, we take it up to 10 BB – 40 LBCs, but we run back and forth to each island, progressively further each time until we get to the end.
Somewhere in here Maytag hears his tune and responds with a classic quote: “I love this song! Who is this song for?!” (It’s fiddle-violin-banjo tune called Angeline the Baker). You could sense his energy level raising 5-fold.
Next up: Progressive Sprints. this time using the lampposts on the left side, in groups of 5 or so, we sprint to each lamppost and mosey back, progressively going one further lamppost on a sprint. In between each, we hit 10 cadence SSH, 10 merkins on his mf’ing down, and a rotating core exercise.
We might have finished with 3 or so core Mary exercises, honestly can’t recall at this point. The morning is becoming an exhausted blur.
COT:
Announcements
Extreme week continues
Bourbon raffle / charity donation
Convergence with depends in one of the 4 seats leading us this weekend in La Grange.
Viking at P’Ville Friday
Closing:
depends had a strong closing statement. He reminded us how all this works. Give back to this group what you can. We all get a ton out of F3. Give back your energy. (Using my own words, I’ll paraphrase). Pick up a Q at your usual site or travel and lead another group of men. Share your gifts with the larger team. That’s the only cost. This thing doesn’t work without all of us putting in the sweat equity.
depends takes the shovel flags and that’s a wrap on the morning. 🗣️
The team is in good hands. Next man up.
-Steve-O 👊🐴
F3 Louisville 