It was a rainy Friday morning in the friendly confines of Norton Commons….said everyone who’s ever worked out at this soon-to-be-future AO. I mean seriously…the weather in Louisville’s quaint little neighborhood has never lived up to the place’s aura of luxury…however 8 #HIMs came out to dominate another Black Ops Beat-down.
Pax: QIC: Face/Steerage (VQ), GlennRoss, Noxema Jackson, Wham!, Macafee, Zima, Grinder
Native American run lap of big circle back to school entrance
COP
- Grass Grabbers (10)
- Kendra Newmans
- Copperhead Squats (10)
- Imperial Walkers (10)
- SSH (20)
The Thang 1- Split up into two groups
- Run the circle (each group in opposing direction) and at every light do (5) burpees until you meet in middle. Once you meet in middle, reverso and finish off with (5) merkins for the remaining lights until you make a full circle.
Yog to the school entrance
The Thang 2
Partner for some DORA:
P1 run and do 20 SSH, P2: (Cones set 30 yds apart)
- 100 Merkins
- 200 Flutter Kicks
- 300 Air Squats
- 400 LBCs
Mosey back to the soccer lawn
Circle Up for Some Mary
- 20 Freddie Mercuries
- 20 Gas Pumps
- 20 Rosalitas
- 20 Flutter Kicks
- 20 LBCs
- 15 LBFCs
Mosey back to the flag for NOR, COT.
Back at the flag, intentions were given for those traveling for spring break and for a HIM and his M who are trying to get pregnant. We all left that rainy WO with a huge sense of accomplishment and the determination to go out and continue to #getbetter.
Face Out.
F3 Louisville 