PreRuck
Pax: Sideline, Worm, Piggy, Gypsy, Hot Wheels
We got in some good 2rd F and 5 miles before the WO.
Fog Beatdown
Maybe because I’m stupid or crazy, I don’t know. I decided to have an all legs and core workout after a 5 mile ruck.
Pax: Starchild, Bitcoin, Gypsy, Piggy, Retainer, Huggies, Double Down (R), Bear(2.0), Leonardo(FNG 2.0), Hot Wheels Q
Short Mosey to the side parking lot for some COP with some suspect counting, those slow moves get me. Oh well, it was worth a good laugh.
Everyone grabbed a coupon and a partner and lined up at he far end of the lot.
P1: farmer carry his coupon and his partners the far end of the lot, 20 straightleg deadlifts standing on a coupon and holding the other.
P2: LBCs until partner returns.
Switch. Rinse and repeat
P1: carry one coupon to far end of the lot, do 30 Squats then back.
P2: 6 inch holds for 30 count 10 count rest.
Switch. Rinse and repeat.
P1: Mario to far end. 40 Bonnie Blairs (Jump Lunges) Mario back
P2: Flutter kick
Switch. Rinse and repeat.
Next we did a scout run over the bridge to the fountain for a run through with a webb style an workout. I believe it’s been referred to as Captain America’s. Big Boi Sit-ups and American Hammers. This one is a killer. Thanks the HIMs for helping to count.
Mosey back to the flag and YHC and the Pax were smoked. Circled up for announcements. Huggies has the Q Wednesday and has a competition planned with patches for winners!
Intentions for lots of folks in need and closed with a prayer.
Thanks for the opportunity to lead you. Always a great time.
-HW
F3 Louisville 