Always good to come back “home” and put in work next to some of the most badass dudes I know in the place where I cut my teeth on hills, IPC, and doing hard stuff.
The squad today was no less than pedigreed:
Wax-On, Husky (R), Jewel, NattyLite, Jimmy Neutron, Endo, YHC
After firing up a “personal favorites” playlist from this year’s Bourbon & Beyond festival, we started with a pretty standard warmup (SSH, Grass Grabbers, Imp Walkers, Toy Soldiers, downward dog).
Mosey up the baptizer to the rear parking lot. We find a curbed island and jump into 8x rep of Wheel of Merkin (see F3 Exicon (https://f3nation.com/exicon) for demo video and explanation if you don’t know).
Mosey around to the last set of stairs on the Hill Of Stolen Souls. Knock out 25 (single count) step ups or 25 Box Jumps. air Squats for the “6”.
Head down to dumpster for coupons and meet near the rear lower/flat parking lot for some team action.
Thang 1:
For visual reference, next two events involved my newest toys, the 45# Jerry Cans….
#45 Jerry Can race
(Split into 2 teams)
Race Jerry can to Cone 1 -> return Jerry can to next teammate
Teammates are AMRAPing:
(Next exercise on each Jerry Can return)
Bench Press
BO Rows
Skull Crushers
Coupon Squats
Curls
OH Press
Thang 2:
#45 Jerry can race
PAX 1 – Chin raises with 45# Jerry can for 45 seconds. Tally up total reps. 15 second break to switch teammates.
Teammates are AMRAPing:
(Next exercise on each Jerry can pass)
Gas Pumps
Freddy Mercuries
LBCs
Flutter Kicks
Rosa Litas
Box Cutters
[Return coupons to dumpster]
Headed back to starting point but knocked out one more round of “Wheel of Merkins”, this time 7 reps per side.
Partnered up for DORA BLIMP
Burpees, Lunges, Imperial Walkers, Merkins, Planks
Partner 1 travels to other end of parking lot with various travels formats. Partner 2 works through BLIMP. Both partners hit each exercise.
With roughly 12 minutes left, made the call to head back to the Baptizer.
Sprint from Speedbump to street lamp mosey from street lamp to speed bump. 10 rep core exercise at the top to catch our breath. Repeat 3X!
Back to the flag for 1 Minute plank.
COT: announcements were made, prayers, and done.
I opened the morning up with a certain uncertainty that this would either be a Boom or a Doom. Several new things (for me at least) and didn’t know how long anything would take or go. I’m relatively happy with the outcome, open to feedback on tweaks. I will say, those chin raise Jerry cans are hard as hell after the first round.
-Steve-O
F3 Louisville 