This group has been amazing since joining F3 a month’s back. I wanted to step in and try leading although there is still plenty more exercises and names I still need to wrap my head around. This was my VQ and my planned workout somehow took us right down to the final minute. All in all, I think it was a success and was fun getting to lead.
PAX:
Rih Rih
Worm
Kilo
Retainer
Fergie
Newman
Aerobie
Tony Malito
Meatball
Vincent
Backdraft
SnowDay
Hot Wheels
1 lap around the parking lot
COP:
Side Straddle Hops X20
Abe Vigoda
Downward Dog
Partnered off and mosey to the coupons
Partner 1 overhead carry to the baseball field right field line / Partner 2 lap around the parking lot meeting partner on the field
1st Exercise
Partner 1: Wall Sits
Partner 2: Merkins X25
Switch
Partner 2: Wall Sits
Partner1: Merkins X25
Partner 1: Wall Sits
Partner 2: Incline Merkins X25
Switch
Partner 2: Wall Sits
Partner1: Incline Merkins X25
Partner 1: Wall Sits
Partner 2: Decline Merkins X25
Switch
Partner 2: Wall Sits
Partner1: Decline Merkins X25
Partner 1: Wall Sits
Partner 2: Curls X25
Switch
Partner 2: Wall Sits
Partner1: Curls X25
Repeat 4 reps totaling 100 reps per team
Partner 1: Wall Sits
Partner 2: Curls X25
Switch
Partner 2: Wall Sits
Partner1: Curls X25
Repeat 4 reps totaling 100 reps per team
Partner 1: Wall Sits
Partner 2: Dips X25
Switch
Partner 2: Wall Sits
Partner1: Dips X25
Repeat 4 reps totaling 100 reps per team
Partner 1: Wall Sits
Partner 2: Bench Press X25
Switch
Partner 2: Wall Sits
Partner1: Bench Press X25
Repeat 4 reps totaling 100 reps per team
Overhead coupon carry to the hill
2nd Exercise
Partner 1: Big Boys
Partner 2: Bear Crawl Hill + 10 Burpees at the top
Partner 2: Big Boys
Partner 1: Bear Crawl Hill + 10 Burpees at the top
Partner 1: Side Straddle Hops
Partner 2: Bear Crawl Hill + 10 Burpees at the top
Partner 2: Side Straddle Hops
Partner 1: Bear Crawl Hill + 10 Burpees at the top
Partner 1: LBC
Partner 2: Bear Crawl Hill + 10 Burpees at the top
Partner 2: LBC
Partner 1: Bear Crawl Hill + 10 Burpees at the top
Overhead coupon carry back
Wheelbarrow race relay
Finish with Big Boy and LBC for 3 min
Announcements
Intentions
Prayer
F3 Louisville 