10 men braved the cold temperatures and crawled out of their fartsacks for a Frosty beat down.
Here is there story:
Warm up:
Mosey around the school while doing butt kickers, high knees and karaoke.
The Thang:
Tight circle on the patio in front of the coupons for a merkin time bomb. We started at 10 and worked our way down to 1.
Grab a coupon and mosey to the soccer field for 11s. Start at one goal post and do one burpee, run to the other goal post with coupon, stopping half way for 1 eight count body builder, then 10 lbc’s at the other goal post. Run back, stopping half way for 1 eight count body builder, then 2 burpees. Repeato until we finished with 10 burpees and 1 lbc. Lbc’s and/or plank until all PAX finished.
Then we dropped our coupons for 100s and 200s. Partnered up. Partner 1 started doing Carolina Dry Docks while partner 2 ran to the other end and back. Partner 2 picks up the count while partner 1 runs to the other end and back. Once 100 dry docks were completed we switched to 200 air squats.
Next up was a tunnel of love. Shoulder to shoulder planks while we low crawled through the tunnel.
While still planking we each hopped down the line of the tunnel.
Mosey back to patio to drop off our coupons then back to the flags. Just so the PAX won’t forget the merkin time bomb we did it again starting at 3.
Mary: not enough time for it
*****
It was an honor to lead this morning and great to meet new PAX while catching up with a couple of old friends.
F3 Louisville is full of HIMs and leaders. I’m proud to be from this city and excited to see F3 thriving in it. F3 is a gift. Continue to give it away.
Thanks,
Frosty
F3 Louisville 