Silo-Beckly Creek at the Poshlands
64F, lite drizzle, 10 PAX braved the elements for Valdex Q#2.
0530 disclaimers, Valdez recognized that he was real sore and the PAX were as well from weekend rucking, and that we where going to get through beastmode together.
COP
102 SSH in cadence, because we can
20 IW in cadence, thanks for the help Nino!
20 AV in cadence
on your own Kendra Newmands (forward and reverse)
mosey .30 miles down to trail overlook and partner up
THANG 1
parnter 1, sprints .20 miles uphill to bench turnaround, then back down to overlook while partner 2 AMRAPS burpees, then switch
parnter 1, sprints .20 miles uphill to bench turnaround, then back down to overlook while partner 2 AMRAPS merkins, then switch
parnter 1, sprints .20 miles uphill to bench turnaround, then back down to overlook while partner 2 AMRAPS big boys, then switch
(1.2 miles)
THANG 2
All out sprint .40 downhill to lower parking lot (canoe put in), plank and wait for the six
bernie sanders .10 up the steep parking-lot road to the lakes and form a line
Indian run .50 back to flag for total of 2.05 miles.
MARY
PAX called out exercises for remaining three minutes.
15 reps in cadence of:
butterfly kicks
LBC’s
pickle pounders
circle up at flag for countoff and announcments:
The County took the Ghost Flag
third F at Rooties for Monday night f-ball (8-11)
headlock challenge is live
Amelia’s VQ at the County 9/25, Alexa’s VQ at the bridge 9/26. Lets get out to support them!
Intentions were offered and kept to ourselves, I thanked the PAX for getting me through the WO. I told all that I messaged Catfish Sunday night to get out of Q’ing because I was tired and sore. I shared that I could not have Q’ed today without the support of the PAX, that the community that I have found with F3 has had a profound possitive impact on my life. I thanked the PAX for the honor to lead, and we ended ended with our father. I love this group as we strive to get better together.
Valdez out.
F3 Louisville 