I had the privilege of leading 19 HIMS this morning at the incubator. I want to thank everyone for coming out and pushing me to get better.
Q: Dynomite
Pax: Glaucoma, Sideshow, Maxi, Methane, Abacus, Crap legs, Drumroll, Wham!, Double down, Bob ross, Kiwi, Grampa bear, Ashley, Terrible, Banana Bread, Tool time, Fanny pack, Launch pad, Storm Trooper.
Short run and bear crawl to COP in side parking lot.
COP:
15X Abe Vigodas IC followed by 5X Burpees OYO
15X Cherry Pickers IC followed by 5X Burpees OYO
15X Mountain Climbers IC followed by 5X Burpees OYO
Counted off into groups of 2 and had group 1 grab a coupons for us.
The Thang
Run1: Partner 1 runs .25 mile to cones and back while Partner 2 does curls with coupons. Switch and partner 1 does run while partner 2 works on curls. LBC’s while waiting on the six. 10 count
25X Merkins IC, 25X LBC’s IC, 25X Copperhead jump squats
Run2: Partner 1 runs .25 mile to cones and back while Partner 2 does Shoulder press with coupons. switch and repeat. LBC’s while waiting on the six. 10 count
25X Crucible Merkins IC, 25X Freddie Mercury IC, 25X Gorilla Humpers
Run3: Partner 1 runs .25 mile to cones and back while Partner 2 does Bell thrust with coupons. Switch and repeat. LBC’s while waiting on the six. Shout out to my boy Ashley for running extra to support the six.
Finished with 25X Ranger Merkins IC
Run back to the flag for COT
Did Count O Rama, Name O Rama, gave announcements about upcoming convergence and lifted up intentions to our Heavenly father.
Dyn-O-mite OUT!
F3 Louisville 