Pax= 20 Sump Pump, Busch, Deuce, Fridge, Mouth, Noxema Jackson, PED, Spinal Tab, Backdraft, Zoolander, Country Boy, Steerage, Tiger, Wedding Singer, Left Eye, Tureen, Zima, Cow Bell, Bumblebee, Spreadsheet (Q)
We started with a mosey around the church to the big parking lot.
COP
- Curley stretch
- Grass grabbers x20
- Imperial Walkers x 20
- Abe Vigoda x20
Thing 1
We counted off in groups of 4 (most of us) and should have had 4 groups of 5 PAX. Each group would start at a station (group 1 starts at station 1, group 2 starts at station 2, etc) and complete the exercise associated with each round. If you finished the exercise before the next group arrived to push you, you would AMRAP the “waiting exercise” listed on the sheet. Q wanted to make sure there was no down time and that my fat was crying all morning. I’m not sure my directions were clear but we figured it out. It should have looked like this for group 1:
Round 1
Station 1 = run a lap round the school to station 2.
Station 2 = LBC x40 then AMRAP SSH until the next group arrives. Bear crawl to station 3.
Station 3 = Plankjacks x40 then AMRAP squats until the next group arrives. Lunge Walk to Station 4.
Station 4 = Merkins x40 then plank until the next group arrives. Sprint to station 1.
Round 2
Station 1 = run a lap round the school to station 2.
Station 2 =Freddy Mercury x30 then AMRAP SSH until the next group arrives. Bear crawl to station 3.
Station 3 = Jump squats x30 then AMRAP squats until the next group arrives. Lunge Walk to Station 4.
Station 4 = Burpees x15 then plank until the next group arrives. Sprint to station 1
Round 3
Station 1 = run a lap round the school to station 2.
Station 2 = Gas pumps x30 then AMRAP SSH until the next group arrives. Bear crawl to station 3.
Station 3 = Mountain climbers x 30. Then AMRAP squats until the next group arrives. Lunge Walk to Station 4.
Station 4 = Incline merkins x30 then plank until the next group arrives. Sprint to station 1.
Round 4
Station 1 = run a lap round the school to station 2.
Station 2 = Burpees x15 then AMRAP SSH until the next group arrives. Bear crawl to station 3.
Station 3 = Burpees x 15. Then AMRAP squats until the next group arrives. Lunge Walk to Station 4.
Station 4 = Burpees x15 then plank until the next group arrives. Sprint to station 1
We were running out of time so Q called an audible. Each group would only get to complete one station of round 4. Zoo likes to run so his group got the extra lap in. Wedding Singer was rocking the planks!
We circled up at the flag and at someones request comleted little baby flutter crunches x10.
COT
Noxema Jackson called the 6 and we learned how much he likes Wesley Snipes and trying to avoid paying taxes. Announcements were made, intentions were said, and we remember how thankful we are for each day. Thank you PAX for helping me #getbetter every day!
And remember:
I’ll SYITG
F3 Louisville 