8 PAX braved the April snow and made it out to the “O” for a Ruiner beat down on Saturday. T-claps to Piggy for bringing two FNG’s out on a less than ideal morning. Red Roof, Cutlass, Gillespie, Nickelback, Piggy, The Lamb, Cold War and Vincent made up the PAX. I have to admit that back from FLA, I had forgotten I was Q’ing on Saturday until I looked at the calendar on Friday morning. Nursing a sore hammy I did not plan a lot of running but I did promise a lot of activity.
We moseyed the long way from the flag around the tennis courts over to the coupons. Circled up for some warm up exercises, SSH’s, Imp Walkers, Kendra Newman’s, shoulder stretch and Grass grabbers.
Thang 1: Coupons – 20 curls, 20 presses, 20 squats, run to opposite side of field for 10 boyos. #2 – 20 hand over Merkins, 20 rows, 15 coupon swings, run to opposite side of field for 10 more boyos. #3 – 20 incline Merkin’s, 20 hops side to side over coupon, 20 decline Merkins, run to opposite side of field for 10 more boyos.
Thang 2: Planks – regular, side, side with top leg raised – switched to opposite side, reverse plank with one leg raised then switched sides.
Thang 3: – repeat of Thang 1.
Thang 4: Burpee web with merkins and plank jacks 1/4 ratio up to 10/40
Thang 5: Lt Dan – Squats and lunges 1/4 ratio up to 10/40.
Final Thang – Mary. Freddy Merc’s, flutter Kicks, LBC’s and DaVincents.
At 7:58 we moseyed back to the flag for COT. Named FNG’s and welcomed “The Lamb” and “Cold War” to F3. Announcements and intentions finished off the day. In spite of snowy, wet conditions the PAX worked hard and got better. Until next time, SYITG
F3 Louisville 