IF YOU HAVEN’T BEEN TO THE STABLE RECENTLY, YOU HAVEN’T BEEN TO THE STABLE!
These guys are ON FIRE 🔥 with F3 vibes. Juice flowing, fist bumps exchanged, hard work showed, pre-runs were rerunning, everyone showed up on on time, coffee after… you name it, they are ON IT! This place has been open for years and still getting FNG’s to come out! I guess the movies are right… if you build, they will come. Great work by the boys up North and will definitely come back for a Summer travel tour.
Now here is what we did. All worked and earned the right to gain a little Energy today. I have ran this workout a few times and it’s interesting to point out, the workout is meant to build energy throughout the 45 minutes and at the end, you should feel the Energy from the guys around you. Some of it’s organic (the pax who show up) but mostly it’s a sign that if you bring the RIGHT energy, the energy gets distributed and catches on. You want to be around those people and not the ones who suck all the positive vibes out (energy vampires). Keep that momentum and spread it. The people around you need it!
COP/WARMUP:
Typical SSH, Imperial Walkers, Abe Vigotas, runner’s stretch, and ended with SSH (the count… had to keep em guessing)
Date: 3/19/2026
AO: The Stable
Q: Patty
PAX: 16
⸻
The Thang: “10 Stops on the Energy Bus”
PLANK OR HOLD AL GORE FOR THE 6.
1️⃣ You’re the Driver of Your Bus –
💬 “You’re in control—no one else drives this thing.”
Exercise: Bear Crawls – 20 yard-ish – 10 Tony Delks – Crawl Bears back and finish with 10 more Tony Delks.
⸻ Lap ⸻
2️⃣ Vision & Focus Move Your Bus
💬 “Clear purpose, forward motion.”Start with a vision. Finish with focus. You need both strength and core to go the distance.
Exercise: 7s – Merkins & Big Boys (6-1, 5-2… down the line)
⸻ Lap ⸻
3️⃣ Fuel Your Ride with Positive Energy
💬 “Energy is a choice—light the fire.” Burn fuel, don’t store it. Climbers bring the heat, star jumps spread it. Think effort that radiates.
Exercise: 20 Mountain Climbers (IC) → 20 gas pumps.
4️⃣ Invite People on Your Bus
💬 “You’re not riding alone—bring others with you.”
Exercise: Ace & Gary Partner Push-ups and sit Ups. (15 each round) – 2 sets
5️⃣ Don’t Waste Energy on Energy Vampires
💬 “Negativity drains. Cut it off.” Stay tight in formation. Don’t let sloppy energy infect the group. Flow together or fall apart.
Exercise: Leg Lift Waterfall (Circle up, one PAX at a time starts leg lifts in waterfall-style)
6️⃣ Post a Sign: No Energy Vampires Allowed
💬 “Protect your space, set the tone.”
Exercise: 3 Broad Jump → 2 burpees (down and jog back)!
7️⃣ Enthusiasm Attracts & Energizes
💬 “Show up fired up—it spreads.”
Exercise: T-Merkin Team Relay – Split into teams. Each PAX does 5 T-Merkins and a down and back for a relay style bus stop.
8️⃣ Love Your Passengers
💬 “Care about the crew.”
Exercise: Walking Lunges – 20 yards forward and jog back… TOGETHER!
Controlled movement. Reflect on who’s riding with you—family, friends, PAX. Love means moving with purpose.
9️⃣ Drive with Purpose & Passion
💬 “Your why drives your motion.”
Exercise: Indian Run
You’re leading and following. Keep the line tight. Passion doesn’t drift—it pulls others forward.
🔟 Have Fun & Enjoy the Ride
💬 “Don’t miss the joy in the grind.”
⸻ head back ⸻
ANNOUNCEMENTS: Convergence!
COT/Intentions: family, World Peace, those who brought you out.
Ended with the Sky Q’s Prayer
Until next time!
Patty
F3 Louisville 