Put down your margarita, lace up your trainers and lets get to work. This Pre-Blast is for all those who will not be joining us tomorrow morning. Knock it out!! Post a pic or comment online and let us know you were up to the challenge. No frills. Just work.
20 SSH IC, 15 LBCs IC, 10 American Hammers IC, 5 Angle Grinders*, 10 Dollys IC, 15 Imperial Walkers IC, 20 SSH IC
We will do next part on the 4 tennis courts so modify to your surroundings.
Slow Suicides – Court 1- 15 Merkins IC & run up and back to end of Court 1. Court 2- 10 Plank Jacks IC & Karaoke up and back to end of Court 2. Court 3- 15 Freddie Mercurys IC & Super Mario Up and back to end of Court 3. Court 4- Sixty Second Circles* and AYG(All you got) up and back to end of Court 4
We will mosey over to field hockey field so find a place with a clear starting and ending point about 75 yards apart.
We have partner exercises here so to compensate do 15 Rosalitas IC, 15 Peter Parkers IC & plank to some discomfort.
Elevens- This pattern is easy. You do a series of burpees on one side and merkins on the other. Run back and forth about 75 yards between exercises. Start with 1 burpee run and then 10 merkins and run back. Now we do 2 burpees run and 9 merkins. Complete pattern until you do 10 burpees and 1 merkin. All sets equal 11.
Find a place with a picnic table or ledge and some steps if possible. AMRAP 15 dips, 10 LBCs IC, 15 steps ups, and 10 American Hammers IC. Go 8-10 minutes or until you are spent.
Stretch to your pain level and hit the beach.
Check back tomorrow afternoon to see what fireworks I have in store for the Louisville crew.
Zartan Out.
*Angle Grinder- Starting in plank position angle your body up (pike position) while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. This exercise is performed 8 count. 1. Touch knee 2. Return to plank 3. Down Merkin 4. Up Merkin 5. Touch opposite knee 6. Return To Plank 7. Down Merkin 8. Up Merkin
*Sixty Second Circles- Start with T Plank right arm up for 15 seconds, 15 merkins IC, T Plank with left arm up 15 seconds, finish with 15 LBCs IC.
F3 Louisville 