“Alexa: Recap my workout from this morning”
Pax (15): Storm Trooper, Mama’s Boy, Dry Rub, Daddy’s Girl, Nice and Slow, PewPew, Bob Ross, Huggies, Dynomite, Glaucoma, Maxi, Big Bird, Viking, Retainer, Alexa (VQ)
Race Conditions: Dark Outside. 71 degrees. 97% Humidity. Light Winds. Some very light rain on an off.
Welcome and Introduction. Disclaimer Given.
Short Mosey to Parking Lot
COP:
SSH x 20 (IC)
IW x 20 (IC)
Kendra Newmans
Grass Grabber x 20 (IC)
Downward Dog/Calf Stretch/Cobra
Short Mosey to Another Parking Lot
WIEINKE EXPLAINED:
My F3 take on a triathlon. We’ll swim, bike and run to the end of the workout.
Thang 1- The SWIM (Upper Body)
Each exercise was 1 min AMREP followed by 30 seconds of rest
Merkins
FMJ Burpees
Carolina Dry Docks
Burpees
Wide Merkins
Progessive Merkin Burpees (add a merkin each time to drop down)
1 minute rest (for transitioning to the next event)
Thang 2-The BIKE (Lower Body)
Also AMREP in 1 min followed by 30 sec rest
Squat
Lunge
Bobby Hurley
Lunge Jump
Frog Jump
Lunge Jump again (you’re welcome)
1 minute rest (for transitioning to the next event)
Thang 3- The RUN (Cardio)
Catch Me If You Can Run around the Egg Lawn
Like an Indian Run, but the person in the back drops for 5 merkins then runs to the front
All You Got run back to the flag
Mary
Gas Pump x 15 (IC)
Pickle Pounders x 20 (IC)
Flutter Kicks x 20 (IC)
Reverse Pickle Pounders/Flag Raisers? X 20 (IC)
COT, Name-O-Rama, Announcements, Get Close, My Appreciation, Our Father (sorry for skipping intentions)
Had a great VQ (I think). I hope everyone enjoyed it as much as I did. Until next time.
“Alexa: STOP!”
F3 Louisville 