The PAX showed up in the gloom already bringing the heat—energy was high before the first rep. From the first lap to the final stop, the crew kept the momentum rolling. There’s no better way to start your day than pushing hard alongside those who bring energy everyone morning at the Patriot. Great work lads!
🚍 Backblast: Energy Bus Beatdown
Date: 1/23/26
AO: The Patriot
Q: Patty
PAX: 14
Conditions: Gloomy skies, high energy, and zero vampires.
COP / Warmup
Warmup lap, Imperial Walkers, Abe Vigodas, Runner’s Stretch
A solid loosen-up before the bus left the station.
The Thang: 10 Stops on the Energy Bus
Each stop hit one of Jon Gordon’s 10 rules from The Energy Bus, paired with a movement (or two) to reinforce the message. With a lap between stops, the energy stayed high and the PAX stayed moving.
1️⃣ You’re the Driver of Your Bus
“You’re in control—no one else drives this thing.”
Bear Crawls (~20 yards) → Crawl Bears back → 15 Gas Pumps – Lap – 15 more
Movement was awkward but intentional—just like leadership.
2️⃣ Vision & Focus Move Your Bus
“Clear purpose, forward motion.”
Sevens – Merkins & Big Boys
Focus, finish, forward.
3️⃣ Fuel Your Ride with Positive Energy
“Energy is a choice—light the fire.”
20 Mountain Climbers (IC) → 20 Star Jumps (OYO)
Brought the heat and let it radiate.
4️⃣ Invite People on Your Bus
“You’re not riding alone—bring others with you.”
Partner Push-Ups (Ace & Gary style) + Sit-Ups – 15 reps per round
Clap it out, laugh it off, build the bond.
5️⃣ Don’t Waste Energy on Energy Vampires
“Negativity drains. Cut it off.”
Leg Lift Waterfall (circle up, lift in sequence)
Stay sharp. Stay synced. No sloppy energy allowed.
6️⃣ Post a Sign: No Energy Vampires Allowed
“Protect your space, set the tone.”
Broad Jump down → 10 Monkey Humpers IC → Jog back
Unapologetically awkward. Effectively humbling.
7️⃣ Enthusiasm Attracts & Energizes
“Show up fired up—it spreads.”
T-Merkin Relay (teams, 5 reps each + down & back)
Effort was loud. Energy was louder.
8️⃣ Love Your Passengers
“Care about the crew.”
Walking Lunges – 20 yards forward & back, together
Solidarity in motion. Mumble chatter included.
9️⃣ Drive with Purpose & Passion
“Your why drives your motion.”
Indian Run – 1 lap
Tight lines. Tight focus. Pushed by purpose.
🔟 Have Fun & Enjoy the Ride
“Don’t miss the joy in the grind.”
Duck Duck Goose (Plank Circle)
Old-school chaos meets HIM core burn.
Announcements
A full slate of upcoming Qs Ruck events inbound F3 Prom around the corner GTE prep is on the radar
COT / Intentions
Prayers lifted for health, weather safety, and the strength to keep Energy Vampires off our buses and out of our lives. Closed it out with the Sky Q’s prayer.
Final Word:
The snow hasn’t hit yet, but the Energy Bus rolled hard today. The PAX showed up ready, fired up, and fully fueled. #NoVampiresAllowed #SYITG
See you next time!
Patty
F3 Louisville 