I was a little nervous on how this post would go. I had to get the PAX to warm up quick and did not want to waste a lot of time explaining the different exercises. After waking up and seeing the frost, I was pretty confident things would be ok. Frost = NO wind. Wind with 3 degrees = very bad.
Q. Glauc PAX (10) Red Roof, Diablo, ToolTime (FNG. Wingnut 2.0), Methane (Propane 2.0), Kilo, Digirno, CI, Nino
A couple shoutouts 1) For the 2.0’s. Awfully cold on those little guys. I see HIMS in the future . 2) Digirno making his inaugural post at the post. You’ll be lucky to see him again, Mutt. It is that nice.. 3) CI wore a coat.. Yes, a coat. I could not believe it.
Theme: 18
Warm UP: 18 BOYOS ( Had to get the blood going) mosey around the parking lot ( combination arm circles, high kness, butt kicks and karakoe) to side of egg lawn.
18 SSH (IC)
18 Merkin/shoulder taps (1 merkin into left and right shoulder tap)
18 Mexican (Jumping bean) squats
18 (per shoulder) shoulder taps
Thang 1:
From side of egg lawn 1) Run to base of the PRicK : 18 Jumping bean squats 2) run to top of bridge: 18 Merkin/ shoulder taps 3) continue down bridge: 18 jumping bean squats 4) run to northern lights: 18 Merkin / shoulder taps 5) run up to fountain: 18 burpees.. Repeat the same sequence going back to the egg lawn ( note: at top of bridge 18 merkin/shoulder taps were moved to 18 merkins) I’m glad no one tossed merlot.
Thang 2:
Same staring spot: 1) run to base of PRicK : 18 Apollo ono’s 2) run to top: 18 shoulder taps (total of 36… actually 72… bad counting glauc) 3) run to base of bridge: 18 Apollo Ono’s 4) run to beginning of N. lights: 18 shoulder taps ( 36 total..) 5) run to the fountain : 18 burpees … Rinse and repeat back ( note : Apollo Ono’s were converted to Air squats/ jumping bean squats on the way back)
At this point the burpees were getting very very difficult..
Thang 3:
Run the Egg lawn back to Flag (about 8/10 mile?? ish) I actually got the coldest doing this.
Finish: mini ab o rama: All IC (4 count) and all to 18: LBC (Legs on ground) , LBC , right leg out LBC, Left leg out LBC, Big Marge LBC
COT: Digirno was 6 and gave praise to F3 and all brothers: We are thankful for you D.
Amazing way to start out 2018 with some fine HIMS.
Thank you for making me a better husband, father and person in this wonderful community.
Glauc OUT!
F3 Louisville 