Louisville F3 Declaration of Inde”PAIN”dence 4th of July #getbetter #dontstop

4th Pic

QIC: Zartan

PAX: Face, Bobross, Jordy, Nugget, Cardinal, Mayberry, Fall Guy, Little Jerry, Texas Pete, Force Close, Methane, Diablo, Pope, Double Down, Red Roof, Cutlass, Quimby, Kelso (FNG)

In the dawns early light, 19 #HIMs started their Independence Day the right way.  By showing up and throwing down for this rain filled #BagofWrenches.  Here is how it went down.

COP- 20 SSH IC, 15 LBCs IC, 10 American Hammers IC, 5 Angle Grinders*, 10 Dollys IC, 15 Imperial Walkers IC, 20 SSH IC

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

The Thang-

Moseyed over to Field Hockey field and partnered up along the way.  All smiles when we lined up in two lines for a little Bear Crawl Inch Warm action.  We then grabbed our partner for 3 sets of 10 Leg Throw Downs each.  For this next bit, I encouraged everyone to look to their partner for moral support.  We lined up on one goal line and prepared for Elevens (11s).  Started with 1 burpee, ran to other goal line and dropped for 10 merkins and ran back to start.  Then 2 burpees, ran to other goal line for 9 merkins and ran back to start.  You get the pattern.  Our last rep finished with 10 burpees and 1 merkin for a total of 55 burpees, 55 merkins and 20 full field runs.

Time was up so we circled up for some stretches. Not sure we have names for all of them so I will make them up for the time being.  Laying Flamingos (one leg down) for for both legs, Shopping Cart (dance) for both arms, Cobras and Downward Dog Up Collars.  Names need some work I know.

COT- 19 PAX on a gloomy 4th of July morning and we welcomed one FNG (Kelso) to the fam. Jordy upped the ante for future Q’s by adding the addition of jump ropes.  #TCLAPS to Jordy for hooking everyone up with some ropes that will help us all #getbetter.  Great act of generosity and much appreciated.  Intentions for all to be safe and smart on this great day and a final shout out to the SKY-Q for all we have.





Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: