“Alexa, recap my workout from this morning”
Ok! Here’s your summary:
Pax (29): Retainer, Airplane, Big Bird, Jolly Rancher, Crockpot, Cowboy, Viking, Cold Call, Fungi, Abacus, Lube Job, Soccer Mom, Gilligan, Launchpad (R), Meter Maid, Catfish, Dunphy, Cochran, Amelia, Mama’s Boy, Tony Malito, Carmen, Drumroll, Perrier, Freon, Weedwacker, Carlose, Bulletin (R), Alexa (Q)
Conditions: Dark. Coldish. Dry.
Welcome and Introduction. Disclaimer provided.
Quick mosey around the campus.
COP:
SSH x 20 (IC), IW x 20 (IC), Kendra Newmans, Grass Grabber x 20 (IC), Downward Dog/Calf Stretch
WEINKE EXPLAINED
A F3 play on the game of Jeopardy. There will be three rounds: Jeopardy, Double Jeopardy, Final Jeopardy. There are 6 categories in Jeopardy, so 6 exercises per round. AMRAP each for 1 minute, take a 30 second breather, then move to the next category. Categories get a little harder every round.
Jeopardy Round
Merkins, Squats, Plank, FMJ Burpee (suggestion was made to call these Retainers or Retainer Burpees), Lunges, Mountain Climbers, 4 minute mosey around the parking lot
Double Jeopardy
Burpees, Sideways Lunges, Peter Parkers, Carolina Dry Docks, Bobby Hurleys, Planked Shoulder Taps, 4 minute Sprint/Mosey Combo
Final Jeopardy
Wide Merkins, Frog Jumps, Captain Morgans (Peter Parker but tilted on your side), Progressive Merkin Burpees (add a merkin every time you hit the ground), Lunge Jumps (Viking’s favorite and his Birthday Present from the Q), Groiners
Mary
Pickle Pounders x10 (IC), Reverse Pickle Pounders x 15 (IC)
Count off, Name-O-Rama, Announcements, Huddle Up, Intentions, Gratitude, Our Father, DONE.
“Alexa, STOP!”
F3 Louisville 