Weather Clear 73 degrees 84% humidity.
13 Pax – Valdez, Nice n Slow, Bob Ross, Endo, Maxi, Flood Plain, Pew Pew, Double Down (R), Old Bay, Huggies(Q), Dynomite, Storm Trooper, Abacus
Started with short mosey around the parking lot
COP
30 SSH (IC)
20 Imperial Walkers (IC)
15 Grass Grabbers (IC)
20 Abe Vigodas (IC)
Kendra Newmans (Apparently this is name after one of the Louisville Pax’s wife. I didn’t know this)
Plank calf stretches
Cobra stretches
The Thang
Mosey to egg lawn
Started at the first 1/10 mile stone
15 reps of one exercises per stone around the egg lawn. Good hard run in between stones.
Exercises – Hand release merkins, Big Boy Sit Ups, Burpees, Walking Planks, Bonnie Blairs, Heels to heaven with partner, Decline Merkins with partner.
We did this twice (Two laps)
Mosey back to the blag
Mary (3 minutes)
LBC’s X 50 (IC)
Heels 6 inches (10 seconds)
COT
Count o rama
Name o rama
Endo said something inspiring about not putting your hands on your knees, as said by his high school wrestling coach. It hinders your breathing. Something to think about during crunch time out in the gloom…good words. I’m guilty for sure.
Announcements – Saturday Q school at St. Al’s. Old bay Q at Bayside, Ruck Training this Friday at 5:15 am. McAfee Q
Intentions – Abacus M, Weed Wacker’s son Vince, Pope, Classmate with Cancer, Bob Ross’s new job
It was an honor as always. Thank you.
Huggies out.
F3 Louisville 