18 PAX arrived to find a rain soaked gloom at #theO! Q took it easy and kept everyone dry on the tennis courts!
Q – Abacus, Red Roof, Gillespi, Pope, Little Jerry (Respect), Double Down (Respect), OJ, Loco, Bean Counter, STarChild, Sully, Kilo, Chappo (FNG), Scratch, Butcher, Poodle (FNG), Diablo, and Vincent (Respect)
We began with an easy jog around the track to the tennis courts for the COP
COP
| Chest open Jack – 25 IC |
| Straigth Arm Jack – 25 IC |
| Side Straddle hops – 25 IC |
| Squats – 25 on Q’s count |
| Windmills – 25 IC |
| Monkey Humpers – 25 IC |
| Downward Spider Lunge – 5 IC |
| PAX remained in COP and prepared for Tabata Style Fun! Tabata normally last 20 seconds on and 10 seconds off, but the #HIMs of F3Louisville looked strong so Q pushed to 45 seconds on and 15 seconds off. It’s only a minute! #GETBETTER
The Thang! AMRAP Each exercise 45 seconds with 15 seconds rest |
| Cross Jack
Burpee |
| Side straddle hops |
| Merkins |
| Mountain Climbers |
| Plank |
| High Knees |
| Squat Star Jumps (StarChild Squats) |
| Summo Al Gore |
| Repeat 3 times!!!!!! |
| Mary |
| Freddie Mercury – 25 IC |
| Plank – 60 count |
| Straight Leg Raises – 10 |
| LBC – 25 IC |
PAX retreated to the flag for count off, name orama, intentions, and to give thanks for such an amazing day!
Thank you for allowing me to lead this amazing group of #HIMs today!
F3 Louisville 