14 HIMS us in the Tank!
This was a special workout for me because my son insisted on going, He has seem the gloom several times on our Sat workouts but has yet to go on a weekday. Mostly because the M thinks its not a great idea… he needs his sleep… he’s just 7.. she says. However Presto heard me telling the M that I’m the Q tomorrow at a location that I have yet to lead. Prestos ears perked up and immediately was begging to go. So this morning at 4:30am I walked upstairs to get him up and he jumped out of bed with a huge grin. He was ready to go!
– Rythyme, Meatball, Kilo, Backdraft, Arobie (R), Abacus, Newman, Tony Malito, DJ Short Bus, Snowday, Cutless, Star Child, Presto, Bob Ross (Q)
After the disclaimer we slow mosey around the parking lot.
COP: Arm Circles, Grass Grabbers, Abe Bigodas, SSH, Imperial Walkers
Thang 1
Sprint to the four corners of parking lot stopping to exercise at each corner.
High Plank: Exercise At each corner 20x
Shoulder Tap x20
Plank Jack x20
Mountain Climber x20
J-Lows x20
Peter Parkers x20
Pickle Pounder x20
Mercian x20
Thang 2
3 station AMRAP 10 exercise
Station 1 – sprint to first base, bear crawl to second spint to 3rd bear crawl home
Station 2 – 20 dips on the bleachers
Station 3 – 20 wall kicks/mule kicks on the wall.
Thang 3
Bob Webb
1 Burpees 4 Imperial Walkers
2 Burpees 8 Imperial Walkers
3 Burpee 12 Imperial Walkers
and so on… up to 10B & 40 IW
COT intentions
Pope, Abacus, Vince and I gave thanks and an update on my ex-wife who is doing great and may be going home soon.
F3 Louisville 