Mother Nature tried to run some interference today on my setup but we made it work. What was supposed to be a “Chaos Starfish” Heavy, but it became a “Chaos Banana”. Instead of keeping the crew tight in the large parking lot, we used the front (Paddock) portico and the rear (Backside) portico for some rain protection over our Heavy stations.
We had 22 show up and put in the work, including a few travelers, despite the rain! The support from our crew is unwavering and I truly appreciate that.
Today’s Team:
depends, Flexseal, D-List, Lumbergh (R), Peach Pit, Twister, Subprime, Side Swipe (R), Sump Pump (R), Porkchop, Maytag, Beans, Pipeline, Captain Phillips, Viking, Meter Maid, Lights Out, Water Wings, Lightfoot, Sewanee, HBK, Steve-O (Q)
Brief warmup: SSH, Grass Grabbers, Toy Soldiers, Michael Phelps
The Thang: Steve-O’s “Chaos Banana” 🤪🍌
We had roughly 30 different stations (sandbags, kettlebells, battle rope, you name it) which also included a run/sprint station and a heavy travel station.
The idea was pick whatever station you want and knock out 20 reps or travel heavy around a coned off track or run two laps between cones. PAX Choice. A sort of “pick your own adventure” setup. All the sandbags were up front and all of the unusual weight was in the back. After your 20 reps or your travel, knock out a 10 rep core exercise of your choice (big boys, pretzel crunch, PAX choice again), and then pick a new station. Mosey from portico to portico working through the various stations available. The goal was to try and get through them all, maybe do your favorite station a couple times, run when you felt like it, etc.
So this Choose Your Own Adventure format catered to letting guys craft their own workout from these stations:
The Paddock Portico
120# bag – dead lift
20# bag – skull crushers
40# sandbags
– Lunge
– Pull through
– Squat
– Thrusters
– Tea pots
60# sandbags
– Calf raises
– BO Rows
– Curb step up / high knee raise (alternating)
The Backside Portico
20# dumbbell set – front to lateral raise
25# sand kettlebell – kb swings
25# medicine balls – 2 toss / 2 slam
30# kettlebell – kb swings
30# dumbbell set – OH Press
35# sand kettlebell – clean and press
35# roller – 10x Man Makers
40# & 60# sandball – grave digger
45# dumbbell set – bench press
Battle rope – rope wave
Curl bar – curl
Cone Travels:
2x 45# Jerry cans – farmer carry around cones
2x 25# medicine balls you throw around cones
60# sandbag you ruck around the cones
Running – mosey to cone 1; sprint to cone 2 and return
I think most guys got through everything but one or two stations and hit some stations an extra time, based on personal preference and availability. Had enough “extra” stations so that no one was ever waiting. We mixed core work in throughout so we ran this Thang until 6:15 and called it.
Count o Rama. Name o Rama. Announcements and Intentions were all shared. We got a special group here in F3 Louisville. If you have made it this far, my challenge to you as you go for your 500th post, make sure you find ways to offer your own brand of leadership to give back and create some great friendships along the way. It’s the support from the man on my left and my right that has made this first 500 go by so fast for me. Cheers until the next 500.
Oh yea, last thing. Music for both The Paddock and The Backside was provided free of charge and commercial-free by Thursday Guys…..on a Tuesday (IYKYK). 👊
-Steve-O
F3 Louisville 