Posted on behalf of my man Steerage:
Q – Steerage
PAX 6: Lil’Smokey, Meter Maid, Tool Time, Grinder, Snowman, Steerage
Disclaimer was spoken and we started off with a run showing a new section of Norton Commons and circled back on the track to the amphitheater where we gathered for COP:
COP
– Downward dog with left and right leg stretch
– Grass Grabbers (10) IC
– Abe Vigoda Forward/Back
– (3) Count Merkins (10) IC
– Imperial Walkers (10) IC
The Thang 1 – hanging tight at the amphitheater we had (4) stations that we would rotate through three times.
Paired up into three groups.
– Station 1 – 10 Burpee
o Moving From Station 1 – 2 Broad Jump
– Station 2 – 10 Spiderman
o Moving From Station 2 -3 Bear Crawl
– Station 3 – 15 Squats
o Moving From Station 3 – 4 Bear Crawl
– Station 4 – 15 Big Boy
o Moving From Station 4 -1 Broad Jump
Took a little run over to soccer field.
The Thang 2
Jack Webbs – Merkin (1) combo Air Press (4) – by the time we completed (10)/ (40) arms were on fire.
Made it easy to roll over for some Mary.
– 20 LBC’s
– 15 American Hammers
– 15 Scissors
– 20 Big Boy Sit Up’s
– 15 LBFC’s
Mosey back to the flag or area where a flag would be. Announcements were made, Intentions and prayer. Everyone have a safe Memorial Day Weekend.
Steerage
F3 Louisville 