I learned two thing from this Q: (1) Recon during the actual time frame you plan to lead and (2) get better at cadence counts. I had planned to use the egg lawn for station work but the lack of light led me to move one of my exercise locations.
I had parked around the egg lawn to setup up the course. I arrived about five minutes before the start. PK was worried that no one was showing up. At the starting time, we had 10 PAX. I provided the disclaimer and we moseyed to the COP. By that time, Matlock and his 2 2.0 FNGs arrived.
COP
20 Grassgrabbers IC
30 Imperial Walkers IC
30 SSH IC
We gathered up the coupons and began our first thang.
THANG 1 – Station Work
We broke into four teams. Station 1 was shuttle runs between cones. Once they completed, it caused the others to rotate. Station 2 was bench press with coupon. Station 3 was kettle swings with coupons. Station 4 was man makers. We ran it twice. Next we returned the coupons.
THANG 2 – Egg Lawn Ladder
We did two laps around the egg lawn stopping every 0.1 miles to complete an exercise before continuing the journey.
LAP 1
5 Burpees
10 Merkins
15 Monkey Humpers
20 Jump Lunges (single count)
25 Flutter Kicks
30 LBCs
35 SSH
Lap 2
5 Carolina Dry Dock
10 Big Boys
15 Pickle Pounders
20 Mountain Climbers (single count)
25 Diamond Merkins
30 Calf Raises
35 Bobby Hurlies
Those that got done did some EC with burpees, dips on benches and Bobby Hurlies.
Next we moseyed to the PNC pavilion to do 2 minute AMRAP of decline merkins.
We had time for 30 DaVincis IC. We covered 2.62 miles during the hour.
We had countarama, announcements, named Matlock’s two 2.0 FNGs (Rapid Fire and RPG). We had intentions and concluded with a prayer. I am very humbled to lead this group of HIMs.
– Meter Maid
As an extra note, I highly recommend the F3 Nation podcasts. They are a good listen as you driving to/from work. They produce one episode a week.
F3 Louisville 