Sorry for delay.. I knows alls waz anxiously awaiting to hear what I had in story yesterday am in the gloom.
Q: Glauc PAX: Gilly, Gpa Bear, Charlois, Fanny Pack, Sparky (FNG), Shuttlecock
read on por favor..
Mosey to COP: 30 SSH, Plank Stretching, 30 SSH, Plank Stretching,
Ace / Garys: 1 minute intervals: P1 Big Boy situps P2 hold plank (while holding ankles)
mosey around entrire school , back to COP area.
thang 1:
circuit: There is a large circle sidewalk that has 3 little “inlets” that make a great spot for many f3 activities. Start 5 Box jumps, run to next inlet, 10 Merkins, run to next inlet, 5 mexican jumping bean squats, run to next inlet, 10 merkins, run to beginning… rinse repeat the whole 2 songs (had some technical difficulty and ended up setting timer) We did this for about 8 minutes
Thang 2: 1 : 4 ratio Big Boy situps : Moutain climbers (counted 1 left leg in, 2 right leg in, 3 left leg to left arm, 4 right leg to right arm) 1:4 to 10 : 40
Thang 3: Merkin waterfall 8 merkins (count from 8 down in high plank) 7 merkins (count 7 down in high plank) until 1
Thang 4: Ab O RAMA: All 20 count (single) 20 LBC (legs on ground ) 20 LBC, 20 LBC (right leg out) , 20 LBC (left leg out) , 20 LBC (in big marge position), 20 LBC (Full, legs drop then come up, 20 LBC (Legs to the right , working obliques) , 20 LBC (legs to to left) , 20 Freddy mercury
Mosey Back to flag for COT
Prayers and intentions to all those physically and mentally sick/ill ( specifically, pope, vince, BB’s 2.0)
Thank you gents for making me a better husband and father.
Glauc OUT!
F3 Louisville 