It’s been a great week across F3 Louisville led by (10) different PAX members stepping up for VQs. From what I’ve experienced & read it’s been a week of fully body beat downs. It’d make sense that today not only being Friday, but also Convergence Eve to give yourself a break in anticipation of what awaits tomorrow. However, this morning at the North Posh (10) PAX & (1) FNG were so eager for tomorrow they decided to embrace the beating & take on The Wall.
PAX
1. Methane
2. Forced Closed
3. Huggies
4. Kilo
5. IceMan
6. Storm Trooper
7. Star Child
8. Snow Day
9. McAfee
10. Nino
FNG
1. Ryan Usher who after much deliberation was given the name Nice-N-Slow
Mosey to Wall
- Mosey
- High Knees
- Butt Kicks
- Mosey
COP – In Cadence
- (20) Side Straddle Hops
- (20) Imperial Walkers
- (20) Grass Grabbers I wTraveling
- Traveling Lateral Merkin
(5) to the right
(5) to the left
Repeat
Thang 1
(3) Rounds Down & Up the Wall
Round 1 – (2) Reps
- (10) Burpees at the top
* Mosey down The Wall - (20) Squats at the bottom
* Sprint up The Wall
Round 2 – (2) Reps
- (10) Clap Merkins at the top
* Mosey down The Wall - (20) Lunges at the bottom
* Sprint up The Wall
Round 3 – (2) Reps
- (20) Mountain Climbers at the top
* Mosey down The Wall - (20) Monkey Humpers at the bottom
* Sprint up The Wall
Mosey back to Meeting Point
Thang 2
Each member found a spot on the sitting wall to perform:
- (10) Box Jumps onto sitting wall
- (10) Dips on sitting wall
- Repeat
PAX lined up across a Starting Point in a grassy area next to the sitting wall to:
- Bear Crawl to Point 1
* (10) Merkins - Lunges to Point 2
* (10) Merkins - Mosey to Point 3
* (10) Merkins - Bernie Sanders to Starting Point
* Repeat
Mary Work
- (20) Flutter Locks
- (20) Windshield Wipers
- (20) LBCs
- (20) J-Lows
- (20) Peter Parkers’
- Hold 6” one minute
- (20) Windshield Wipers
- (20) J-Lows
COT
Announcements:
- After getting Kilo to calm down Starchild reinforced tomorrow, 4/21/18, is Convergence at The O from 0700-0800ish. Park at the basketball courts.
- Kilo reinforced there will be a Ruck tomorrow before Convergence from 0530-0645. Park & meet at the basketball courts.
Intentions:
- Kilo’s 2.0, Ryan, took a spill down some stairs last night so they spent some time in the ER. Indications are everything is good, but keep them in your thoughts & prayers.
- Thoughts & prayers for Abacus & his M.
- McAfee shared he had to get some medical tests done to check out his thyroid. Everything has come back clear, but keep him in your thoughts & prayers.
It was a great way to close out the week & start the weekend. Thank you to the PAX who came out!
Nino
F3 Louisville 