BACKBLAST; The O, 10/12, LOCO @F3Louisville

QIC: Loco (VQ)

10 PAX:  Bean Counter, Scratch, Vincent, Cutlass, Jordy, OJ, Abacus, Sully, Mr. Clean, Seacrest.

Light jog to the baseball field outskirts.

The Thang

COP:

• SSH (IC) 25
• Monkey Humpers (IC) 10
• Snow Angels (IC) 10
• American Hammers (IC) 10
• Jumped rope in place while the PAX counted to 60.

Began a tour of Historic Louisville Architecture …

Thang One:

18 LBC’s in front of the Modern Architecture example.

• Cone to Heaven: hard sprint / run up to the cone located at the end of the hill, which had a grade of 58%. (pretty darn steep for those of you that don’t know hill grades) Recover on the jog down, to sprint back up. (X5). LBC’s as we waited for all PAX to complete.

Merkins reverse  facing downhill of the 58% grade and perform 8 merkins downhill. (ONYO) We didn’t want to wake the neighborhood with (IC) Mario to the next landmark, a federal example home built by the richest man in KY, Lunge to the back of the driveway.  House later owned by Emma Yawkey, the sister of Boston Red Sox owner, Thomas Yawkey, builder of the Green Monster and currently under scrutiny for his racial views of segregation.

Recover: Jog back to the field hockey field as facts of the home were discussed.   Grab a Coupon and line up.

Thang 2: Crazy 8’s

Oh, a fine exercise located in the exercise database of F3, named “BEARpee’s.”

A refined Burpee with the addition of a bear crawl (X8)

Thang 3:

Circle up with Coupons

8 sit-ups, legs in coupons

8 merkins, feet elevated on coupon

8 curls

8 shoulder press

8 bail the boats ( you use your coupon to “bail out the boat”) 8 left and 8 right…some comments alluded to depending who joined you in the boat sinking, some instances, you may not want to bail.

8 Imperial Walkers (we did a few sets of 10 where Loco lost count)

8 Squats

8 Canoes and Boats.

Rinse and repeat until time expires on the morning workout.

Mosey back to the invisible flag

(I knew I should have stole that from Capt. Insane-o’s yard)

COT

Counterama. Name-o-rama.

Loco, Bean Counter, Scratch, Vincent, Cutlass, Jordy, OJ, Abacus, Sully, Mr. Clean, Seacrest.

We gathered around and shared intentions for anyone that was in a hospital today. And we all continued to improve.

Cutlass was our #6 where he reminisced of his rad Oldsmobile complete with 6×9’s, he left us all wondering if they were Alpine, Kenwood or Jensen’s?

We finished by asking for blessings and thanking God for everything.

#FreedtoLead I reminded the PAX about my beginnings in F3 where merlot was spilled, today was my 20^th workout and my first Q. I am super glad Mr. Clean was #ABH when he head locked me. You guys are all fantastic and I look forward to Q’ing again. Pope, I apologize for the merlot on your shoes…

-LOCO