Last post of 2017! 8 Pax pushed themselves and got better today. Cutlass, Gillespie’ Tron, Mayberry, Scratch, Red Roof, Wham! and your humble Q-Vincent. It was a beautiful day at the O.
The loop at Seneca is 1.2 miles long. We immediately started to run the loop stopping at every 2 tenths of a mile and circled up for the following:
IC – 10 SSH, 10 Merkins, 10 Plank Jacks, 10 Mountain Climbers, 10 jump squats, 10 Scissor Lunges, 10 Squats and 10 BOYO’s. At the second of our 6 repeats I heard Mayberry mumble something about “now I see why it’s only 10”.
Q thought about a second full lap but wisely (I think) decided to alter the plan. We partnered up at the coupon field – partner 1 ran across the field an back while 2 did coupon work. 100 Curls, 80 kettle bell swings and 100 presses.
To complete the session we moseyed to the tennis courts for a little Mary Webb action. Warmed up with 15 Imp Walkers then a 1-4 ratio – 1 Davinci, 4 LBC’s. We made it to 7/28 and I think our abs were sufficiently burning.
We circled up at the flags for name-orama and intentions followed by short prayer. I am thankful that I have the opportunity to lead a great group of HIM’s. Looking forward to what F3 has to bring in 2018!!
F3 Louisville 