QIC: Wham!
13 PAX: Bean Counter, Trump, Jordy, Red Roof, Diablo, Pope, Scratch, O.J., Loco, Splinter, Mr. Clean, Seacrest, Wham!
Pre-WO
My first vision when I arrived at the O this morning was a WDRB news truck and so I just assumed they were there to live stream my Q, but I was apparently mistaken. Once I got over that disappointment, a quick disclaimer was given and we moseyed to the tennis courts and circled up for COP.
COP 15 SSH IC; 12 Air Squats IC; 15 Mountain Climbers IC; 15 Plank Jacks IC and then stay in plank position and right arm up, left arm up, down on elbows/forearms; 10 Burpees on your own; Recover
Thang 1: Road Run
Taking a page out of visiting Birdhole’s Q from last month, the Pax #followedme for a brisk road run from the tennis courts down into the depths of the Seneca Park neighborhood with the first stop at a quaint bridge for some dip and merkin work (3 sets of 20 dips/10 merkins). The road run then continued until we reached a hill leading back to the park which we ascended via the oft-forgotten but always respected backward crab walk. The crabwalk proved challenging and so we eventually converted to lunges for the remainder of the hill. We then may or may not have trespassed through someone’s property (it’s okay…I’m a lawyer) to get back to Coupon Field.
Thang 2: Coupon Circle
Upon arriving at Coupon Field, everyone grabbed a coupon and then circled up for coupon work in 30 second intervals. First up was coupon curls, then incline merkins, followed by derkins, squats, thrusters and then a final set of coupon curls to come full circle. A steady rain started during Coupon Circle which added to the fun.
Thang 3: Mary, Mary, Quite Contrary
The PAX then #followedme to a randomly selected grassy area near the far end of the park for a heavy dose of Mary work that included: LBCs x 15 IC; Flutter Kicks x 10 IC; Gas Pumps x 10 IC; Rosalitas x 10 IC; American Hammers x 10 IC; and Sweat Angels (thanks Scratch) x 10 IC.
Bonus Work: Because we had a few minutes to kill, the PAX attempted one round of 30 seconds of lateral burpees followed by lateral bear crawls. The QIC had not thought this exercise through very well in terms of the amount of space that would be needed, but we battled through the logistics and #gotbetter.
The PAX then moseyed back to the running path for the final Thang.
Thang 4: Indian Run
We closed the WO by engaging in a group Indian Run which ended at the Shovel Flag. #TClaps to Jordy for pushing the group (and the QIC) to #GetBetter and finish strong during the run.
COT
The PAX circled up one final time for COT. #6 in the count-o-rama was claimed by Pope who explained the Holy origins of his F3 name (and existence). Announcements were made about the upcoming benefit being hosted by Digiorno at Mellow Mushroom this Thursday and the collection of toiletry items for St. John Center for Homeless Men at this Saturday’s Convergence Workout at the O. These are great opportunities to apply the second and third Fs of F3. The QIC then gave closing thoughts by thanking the Sky Q for the ability to be out there today and reminding everyone to be present in the moment and not take anything for granted.
Thanks to everyone who came out this morning. I enjoyed the opportunity to lead you!
-Wham!
F3 Louisville 