QIC: Glaucoma
PAX: (20) Fro, Professor, Bobross, Newman, seabass, Mashbill, Capt. Insano, Forced closed, star child, zartan, nugget, gypsy, taco, tool time, methane, double down, Mr. Hat, dexter, rhythm
I have to say, the PAX handled today’s workout like Louisville’s own JT handled the back nine at quail hollow yesterday….. Being a big golfer, have to give a shout out to Justin. Dude got it done.
Started with a little foreshadowing… A little jog over the the bridge from base. (Bernie Sanders up the bridge) and a then back.
Circle of trust:
20 SSH, 10 Smurf Jacks, 10 Star Jacks, 20 Merican Rows (10 each side) into 10 Merkins into 10 mountain climers… 10 vertical situps (alternating L,R) 10 regular sit ups, 10 Louisville squats (squat all the way down then finish on tippie toes) 10 courtesy lunges, 15 Vertical situps, 15 regular situps..
Split into two groups:
- Group 1 Runs to bridge and back (same as initial run with bernie sanders up the brige) While group two does combination.. Merican rows (each side) into merkins into side planks (Repeat until group one comes back)
- Repeat with Group 2 on the run
- Group 1 Runs to bridge and back yadayadayada…. Group two does 10 Star Jacks then 10 SSH on 3 count( Repeat until Group 2 comes back.)
- Repeat with group 2 on run
Partner up for 8 minutes in heaven
Exercise 1) Partner 1: 10 Courtesy Lunges (complete R and L) Partner 2 : Ab work of choice
Switch roles
Exercise 2) Parter 1: 20 dips Partner 2: Ab work of choice
switch roles
Hit Repeat until 8 minutes is up.. Don’t you wish it felt that long in the seventh grade?? or maybe it did.. guess it depends on who you were in heaven with..
Nice work! and thanks for all the support in my initial Q!
F3 Louisville 