Weather was chilly, but nothing outrageous. 8 PAX opted to join me, with one being a PAX that was a big part of my early F3 journey. In attendance was Pelican, Double Pump, Showboat, Lotus 1-2-3, Little Jerry, Nutty Professor, me, and Mama’s Boy.
We started with some simple warmup – SSH, Toy Soldiers, Downward Dog, and a short mosey.
Today’s weinke is inspired by Jim Valvano. So there is a slight basketball flare, or symbolism to his famous speech.
THANG 1: 11’s. Using the short ends of parking lot, do 10 BBSU at the high side, do a defensive shuffle to the lower end, and do 1 Glute Bridge. Defensive shuffle back. Deduct 1 BBSU, add 1 Glute Bridge.
THANG 2: Jim’s speech says you should do these 3 things every day. Laugh, be moved to tears, and to spend time in though. So we made sure to have a few laughs while we will did these 3 things. 20 of each – Dips, Incline Merkins, and Box Jump/Step Ups. Mosey to the end of the lot. Repeat 3 times. Being that a staple to a Mama’s Boy workout was a Triple Nickle, I should have just modified this, but I didn’t.
THANG 3: The mantra in Jim’s ESPY award speech is “Never give up, don’t ever give up.” So we went until failure, and then kept going. This was a static hold exercise. Hold until failure – plank, wall sit, and calf raise. Repeat until time.
MARY: We circled up and did a few Mary exercise, and then stretched for a moment until time was called.
MOLESKIN: When you think back about your time within F3, you likely have moments the just hit harder than others. Maybe it’s a wise crack joke from Pelican. Maybe it is when the Q pushed you further than you thought you could go. Or simply the encouragement from the PAX to keep going on a day you would have preferred to stay in bed. Early in my F3 life, Mama’s provided that encouragement. He could be heard from across the parking lot. Pushing others, and making you feel like he was there to be your biggest cheerleader, not to workout. The butterfly effect of his positivity carried with me.
Mama took some time away from F3 to put himself in a better place. I hope he has found that place, and I hope it includes visits to The County.
I first reached out to Mama to encourage him to come back out to the gloom in April 2021. Telling him he had been gone too long. I reached out again May 2022, June 2023, likely in 2024 I just can’t find the message. Then again just a few weeks ago. So to quote Jim again, “Don’t give up, don’t ever give up.” I’m grateful he made it out this morning. Just like the Grinch, it made my heart grow three sizes to see him.
-Captain
F3 Louisville 