QIC: Bob Ross
PAX: 20 Strong – Tool Time, PK, Rythme, Iceman, Tiger, BUUSSCCHH, Geppetto, Glen Ross, Backdraft, Country Boy, Zima, Whamo, Plié, Wedding Singer, Duece, Swifty, Left Eye, Spread Sheet Fridge, Bob Ross
Weather: 27 degrees,
After a quick introduction we start with a mosey around the school with a little butt kicks, high knees and karaoke.
COP:
17 Side stradle hop
17 arm circles
17 Abe Begoda
17 grass grabbers
17 Imperial Squats
17 Mountain climbers in cadence
17 plank jacks
After COP we found our way to the front of Holy Trinity School for the REAL fun.
Thang 1:
in reps of 7 we did Donkey Kicks to Balls to the wall and Mericans
7 Donkey Kicks
7 Seconds of Balls to the wall (walking your hands up to the wall to where your doing a complete hand stand against the wall then walking your hands back down.
7 incline push-up
The PAX did this 7 times.
Next a mosey to the hill where we did our old fashions 7’s
Thang 2:
Start with 1 Burpee and the bottom and 6 at the top!
Then 2 at the bottom and 5 and the top. (throwing in a bear crawl up the hill a few times)
We did this until we reached 7 at the bottom of course!
On to a little coupon work.
Thang 3
:7 bicep curls
7 overhead press
7 rows
7 squats
7 lunges
In between ever rep we jumped over the coupon… 7 times!
Time to mosey back to the parking lot to start some Mary.
17 Rosalitas
17 scissor kicks
17 Freddie Mercuries
17 Gas Pumps
17 Russian Twists
After working the core we finished with some planking, stretching and a little yoga!
COT
We circle up, counted off and give thanks. I thanked the Mutt HIMS for having me host and we headed of to conquer another day.
BR
F3 Louisville 