Pax: Fanny Pack (R), Krystal, Shuttlecock (R), Banana Bread, Mr. Bubbles, Charolais (R), Birdie, Sadie Q
I felt like the past few weeks workouts have focused more on running; and burpees have gained tremendous popularity among the PAX. Coming off the Worm Q @ The Tank day before, solidified my notion and plan. I was going to run this Q with no burpees and my running legs needed a rest. Running and burpees are our friends, I just didn’t invite them to our party..
Eliminating the burpees was not difficult, but limiting running made it a challenge. How do you throw a beatdown for the PAX to get better without running? Results as follows…
Mosey to courtyard for COP:
- 25 SSH
- 25 Abe Vagodas
- 25 Imperial Walker
- 25 Grass Grabbers
- 25 Steve Earls
- Plank Stretching
Thang 1: Mosey to parking lot in front of school.
- Bear crawl to the 20 yard line and back. Jump Squat to the 30 yard line and back. Lunge walk to the 40 yard line and back. Bernie Sanders to the 50 yard line and back. Rinse and Repeat.
Thang 2: Mosey to coupons then on to parking lot in back school.
- Partner up. Four coupon stations. AMRAP- 2 minutes at each station- 30 count count between each.
- Coupon Rows
- Coupon Curls
- Coupon Merkins
- Coupon Fly’s
Return coupons. Mosey to flag. Circle up in a large circle for Mary: Duck Duck Mary. We made it around the circle twice.
COT- announcements and intentions. Prayers for all intentions spoken and unspoken.
It was a great morning at Bayside. Thanks to everyone who came out!
F3 Louisville 