PAX (8): Vincent, Tron, Wham!, Nugget, Trump, Chestnut, Red Roof, Diablo
It was a damn near perfect morning at Seneca Park for The Ruiner, the original F3 Louisville workout. And, it’s still my favorite at which to Post and Q. Knowing the PAX would mostly be settling in for a long holiday weekend, I wanted to provide a full body beatdown, but also one that would allow ample mumblechatter as we explored the space.
PAX circled up at the flag. I was joined by 7 HIMs that know the ground well. We moseyed long way around to the tennis courts where, after a quick disclaimer, we did this:
SSHs (20 IC)
Split Jacks (20 IC)
Flutter Kicks (1 minute)
Groiners (10 IC)
LBCs (20 IC)
After the warm up, we ran to the barely mowed, very weedy, and somewhat muddy Seneca half pipe. PAX partnered up. Partner 1 ran to the bottom of the hill for 5 burpees, while Partner 2 stayed back for AMRAP step back lunges. When Partner 1 returns to the top of the hill, partners switched spots. PAX ran / lunged this circuit 2x.
PAX then ran to the basketball courts and found a new partner for some plank / merkin work. Partner 1 would hold a plank, while Partner 2 did 10 Merkins, then jumped over the plank-holding Partner for 8 more Merkins, then jump back over for 6, Merkins, then jump back over for 4 Merkins, then jump back over for 2 Merkins. You get the idea. Partners then switched spots.
PAX then found a new partner. All PAX started on the baseline. Partner 1 ran the court suicide-style, while Partner 2 did AMRAP Bobby Hurley’s. Partners switched after the suicide. PAX did two full rounds of this.
Still on the basketball court, PAX again found a new partner. Partner 1 held Partner 2’s feet for AMRAP split jacks while Partner 2 did 15 big boy set ups. Switch. Next set was for Partner 1 to hold Partner 2’s feet for AMRAP mountain climbers while Partner 2 did 15 more big boy set ups. Switch. Next set was for Partner 1 to hold Partner 2’s feet in straight plank position while Partner 2 did – you guessed it – 15 more big boy set ups.
PAX then circled up for 10 T Merkins, a Diablo staple I can never leave out of a workout.
PAX then ran to the tennis courts. Pax circled up for:
Copperhead Squats (20 IC w/ calf raises at the end of each rep)
PAX again partnered up. Partner 1 ran the full length of 5 tennis courts, while Partner 2 did AMRAP LBC’s. Switch. PAX did this for two rounds.
PAX then ran from the courts to Christian Academy. You guessed it, PAX again partnered up. Partner 1 did 20 step ups on the benches, while Partner 2 did AMRAP dips on the other bench. Switch. PAX did this for two rounds.
PAX then circled up at the school for:
American Hammers (20 IC)
Roslitas (10 IC)
LBCs (20 IC)
ABCs (I may or may not have forgotten what comes after the letter “U”).
PAX then ran back to the flag.
At the flag, PAX circled up for count-o-rama, name-o-rama, and announcements. Intentions were made, and thanks was given to the Sky Q.
As always, thank you for the opportunity to be a part of THIS.