We had a great turn out even though we got soaked and close to being struck by lightning. It started to pour down rain at 5:27 so we made an executive decision to do cop under cover.
Cop
ssh Ic 25 reps
grass grabbers IC 25 reps
thang 1
we did a plank ab excercise I stole from kilo and Insano called steinl.
Hold plank for 30 secs (allowing 3 members of PAX to provide 10 counts), then lower to Chilcutt (forearm) plank for 3 more 10 counts.
10 Merkins
Amazing Spiderman IC (peter parker, mountain climber, parker peter) right leg
10 Merkins
Hold plank for 10 count x 3, then lower to Chilcutt (forearm) plank for 10 count x 3.
10 Merkins
Amazing Spiderman IC (peter parker, mountain climber, parker peter) left leg
10 Merkins
Then the rain let up a little so we moseyed to the parking lot for thang 2 the al Carmichael
You pick an excercise for each end of a 100 yard parking lot so we picked 6 sets of coupon execercises and six sets of body weight excercises
25 coupon curls run 100 yards
Merkins 30 run 100 yards
25 coupon thrusts run 100 yards
30 squats run 100 yards
25 overhead press with coupons run 100 yards
30 shoulder taps IC run 100 yards
25 overhead tricep extensions run 100 yards
30 lunges run 100 yards
25 coupon extensions straight arms run 100 yards
30 Lbc’s Run 100 yards
25 coupon rows run 100 yards
Mountain climbers 30 run 100 yards
it was 6:00 so we did two more sets and then moseyed to cover for some marry work. I asked each pax member to pick a marry excercise. @Sadie picked pickle pounders @kilo would be so proud. @Grinder picked box cutters. @akafannypack picked scissor kicks. @Grandpa bear picked Superman’s. Then I finished it off with one round of steinl. Cot gave intentions for abacus and his m and Vince and all other unspoken intentions and then parlayed to the sky Q. I mentioned that only the crazy HIM’s in f3 would have posted for today. Had a great time q’ing this workout. Thumbtack out
pax: thumbtack Q,banana bread, packrat visitor from Indiana, grandpa bear, shuttlecock, Sadie, grinder, fanny pack, gilly, mr. bubbles, suds ( mr bubbles 2.0) ,Krystal, Krispy kreme
F3 Louisville 