Pax: Tron, Gillespie, Scratch, Mittens, Glenn Ross, Loco, Vincent, Cardinal, Red Roof, Wham!, Mayberry, Cutlass.
Cardinal and Cutlass teamed up for a double dip of pain on this beautiful am. Cardinal had first shift and made sure we were on it from “Let’s Go”.
Warm Up:
In Cadence:
Side Straddle hops x 15
Abe Vigota’s x 15
Large and Small arm circles
Quick stretch then onto the fun
Thang1:
Count off for 2 teams
Andre Agassi on the tennis courts x 4
When finished at each end:
15 Carolina dry docks, 25 Air Squats, 15 Slow Merkins, and then Plank
Mosey to the Coupon Field
Thang2:
Split into 2 man teams, 1 coupon each team
Partner 1 runs the cone zig zag course doing 20 Calf Raises at the end and then sprinting back.
While partner 1 runs partner 2 completes the following exercises each round w/ coupon:
20 Arm Curls, 20 overhead presses, 20 decline push-ups, 20 incline push-ups
Cardinal finished up round 1 of the ruiner with a good ol’ Plank Worm Race between the 2 original teams. Good guys won!
Cutlass was ready to hammer home the point:
Thang 3:
Quick mosey the long way over to the playground.
One at a time, each PAX did 5 pull ups (assist as needed) while the rest of the PAX were in plank position doing 1 merkin for every pull up.
Moseyed over to the patio area for a similar circuit. This time One PAX did 10 burpee’s while the the rest of the PAX performed Dips for each burpee. Planking in dip position was difficult. It will be worth revisiting.
Thang 4:
Moseyed over to the “football” field for some Superbowl style exercise.
All PAX lined up in the end zone. Markers were in place at the 25, 50, 75, and 100 yard line of the field. As a team, the PAX sprinted to the 25, performed 25 burpees, back peddled (Kernel Mustard) back to the end zone. Sprint to the 50, for 50 jump squats. KM back. Sprint to the 75 for 75 LBC’s, KM back. Sprint to the end of the field, 100 SSH. (Random women literally came over next to Gillespie and started doing SSH’s with us. It was fascinating to watch) (That’s what Tron is looking a in the picture) KM back.
Intentions: Prayers for those sick with the Flu.
Vincent considering Sunday Black Ops run.
C&C
F3 Louisville 