Lockbox headlocked me into my first Q at Vets today! A bit of a drive but manageable.
The team for the day:
7/12 @ Vets
1 Tall Tale (R)
2 Pitt Stain
3 Earmuffs (R)
4 Big Hose
5 Upchuck
6 Toad
7 Bombay
8 Lockbox
9 Flo Jo
10 Property Damage (FNG)
11 depends
12 Maytag
13 Lights Out
14 Flexseal
15 Steve O (Q)
After a disclaimer, we got into warmup:
SSH / Abe Vigota / Imp Walkers / Grass Grabbers / Downward Dog (L/R)
Thang 1: Vets scenic mosey
We started with a tour of the property where I was pretty sure I wouldn’t get lost, voiced this concern to Lockbox who basically told me to figure it out, and happy to report we made it. We mosey’d past the chopper and down the walking trail until we made it to the baseball fields. Along the run, we stopped four times for:
10 Merkins on my Down! 🗣️
25 Big Boys / 10 Merkins on my Down! 🗣️
25 Flutter Kicks / 10 Merkins on my Down! 🗣️
25 Squats / 10 Merkins on my Down! 🗣️
At the lower baseball field, we did 50 step ups with optional dips while waiting on the 6.
Mosey up to the large parking lot where the baseball diamond of cones waited for us.
Thang 2: Vicious Circle
Pax travel around the bases (cones) of a baseball diamond. In pairs of 2, PAX at the front of the line mosey to pitchers mound to do 10 Boo-Yah Merkins! (subsequent rounds reduced to 5 for timing purposes). When complete, return to end of line and continue traveling the bases. The travel rotated between: Lung Walk / Mario / Bernie / Mosey (you guys are welcome…I contemplated but left out Bear Crawls). Travel rotated when the full line of PAX completed the Boo-Yah Merkins.
Thang 3: Memorial Sprints
We mosey’d back to the start and met at the new pillar monument. Sticking with your partner, mosey down the stairs, past the pillars and sprint/race up the ramp. Back down, rinse and repeat roughly 4 sprints.
Thang 4: On The Fly Hodgepodge of exercises
Back to starting area. Using the concrete bench, we did: 50 step ups / 10 incline merkins / 10 decline merkins
Circle up around the seal. We knocked out a round of Colt 45s: 15 top half squats / hold in middle 10 seconds / 15 lower half squats / hold in middle for 10 seconds / stand up and shake out the legs / 15 full range squats
Mary until time (pretzel crunches / heel taps / crunches / Freddy mercuries / Rosa Lita’s)
Time!
Count-o-Rama / Name-o-Rama:
Welcome Property Damage to F3 Louisville. And welcome Big Hose back for your second post!
Shout-out to my Stable travelers as we cross off Vets for a second time this summer for the Stable Summer Series. Appreciate you guys! 💪🐴🤡🚗
Announcements :
7/27 BBQ Event (I need HC’s for prep purposes please) / F3 Trifecta / Bourbon Raffle / Hope Scarves
Intentions:
Prayers for Finkle!
I shared a story that a PAX young daughter and friends saw a man have a heart attack and no adult with CPR training could do anything to save him in time. Tough situation. Great reminder to all of us to get some training. Fire stations offer training. Find it online. Know what to do when the man, woman or child next to you needs YOU to save their life.
-Steve-O
F3 Louisville 