It was a great morning for a good ole fashion beat down. Temperature was perfect and we had a solid group out to get better.
PAX: Sadie (Q), Glaucoma, Charolaus(R), Krystal, Shuttlecock(R), Fannypack(R), Bannana Bread, Mr. Bubbles, Sparky, Grandpabear, Birdie, Brown
5:30 sharp- mosey to courtyard for COP.
30 Abe Vigotas
30 grass grabbers
30 imperial walkers
30 kettle bell squats
30 hillbillies
Plank stretch left/right
Move against the back wall to finish with 30 dips. Mosey to get coupons and circle up in back parking lot.
Thang 1: 1 minute AMRAP 15 second break between each:
Coupon Curls
Coupon Overhead Press
Coupon Row
Coupon Chest Press
LBC’s with Coupon
Coupon Curls
Mosey around parking lot and back to coupons.
Thang 2: 1 minute AMRAP 15 second break between each:
Elbow plank hold
Merkins
Right plank hold
Merkins
Left Plank Hold
Merkins
Mosey around the parking lot and back to coupons.
Partner Up for Mary. 1 minute AMRAP 15 second break between each:
Ace and Gary’s
switch
Ace and Gary’s
Rinse and repeat.
Mosey to flag for COT. Announcements, name o rama. Intentions were shared and we went to the Lord in prayer and lifted up the spoken intentions we heard and asked to be with those unspoken intentions on the hearts of the PAX as well.
I am thankful for this group and I am reminded of it even more when I have the honor to Q and lead a group of outstanding men.
Until next time!
-Sadie
F3 Louisville 