QIC: Red Roof
PAX: Diablo, Wham!, Captain Insane-o, Digiorno, Mayberry, Mad Cow, Red Roof
I drove down to Cox’s park on Sunday afternoon to scope out some dry pavement. FYI – Cox’s Park has just as many shady characters on a Sunday afternoon there as there are in the Gloom during a weekday. I mean, who doesn’t want to hang out at a snowy boat ramp on the Ohio on a day in Mid-January? I digress.
Anyway I found a nice dry parking lot to centralize the workout for this morning, but Mother Nature had other plans and gave us some more fresh powder…and not the same powder our “fishermen” friends had at the boat dock. No worries, modify a few things and we’re good.
Mosey to the dry-ish parking lot for COP:
COP
SSHx15
Copperhead Squats x15
Imperial Walkers x15
Merkins x15
SSHx15
THE THANG #1:
Partner 11’s with 2 burpees in the middle – Bobby Hurley’s / Merkins
The idea here was to hold your partner accountable. No one was breaking any land speed records in the snow, so we wanted to get these exercises correct. I felt like I was in Cameron Indoor slapping the floor as Coach K yelled at me.
Mosey to the bathroom overhang (only dry spot in the whole park) for a little Mary:
Mary
Gas Pumps x 10
LBC x10
Freddie Mercury x10
Pickle Pounders x10
Mosey back to the rocks
THANG #2:
7 minute AMRAP 7/11’s: 7 dips at the picnic tables, then 11 stepups at the rocks.
COT and Moleskin:
Thoughts and prayers were asked for by the Pax. Be the man that shakes things up like MLK did!
~RR
F3 Louisville 