PAX (8)
Banana Bread, Birdie, Mr Bubbles, Charolais (R), Gilly, Sadie, Shuttlecock Q (R), Thumbtack
Disclaimer given and start at 5:30am.
Mosey to the courtyard of the school for COP.
SSH and various other light stretches.
Mosey to other side of school to start the ladder. With PAX lined up on the goal line YHC explained the Ladder workout. Copied this workout from the one Abacus Q’d at Bayside back on 6/28. What I like about this one is that once you start, there is no rest time. Just got to power through it.
Rung 1 – Sprint 100 yards to goal line – 25 burpees on your own
Rung 2 – Sprint 200 yards – 50 merkins
Rung 3 – Sprint 300 yards – 100 lunges (50 each leg)
Top – Sprint 400 yards – 200 squats
Rung 3 – Sprint 300 yards – 100 lunges (50 each leg)
Rung 2 – Sprint 200 yards – 50 merkins
Rung 1 – Sprint 100 yards – 25 burpees
When finished plank and or LBCs
We picked up the 6 and finished 25 burpees together.
Moseyed back to flag for count o’rama, name o’rama and intentions, prayer requests. Great work by everyone!
F3 Louisville 