Q – Iceman
Pax (13) Maxi, Bobross, Pewpew, Putt Putt, Abacus, Forced close, Jitterbug, Dynomite, Huggies, Mr. Kotter, Ladybird, Deep Dish, Iceman
Conditions – 64 and Paining
Gear – Calvin Klein jeans, Chippendale Style and a Beach Volleyball
No man left behind, but leave no man where you found him. Q challenged the Pax to strive to always Get Better.
Warmup – Mosey the Course – Butt Kicks, High Knees
Circle Up
– Grass Grabbers, Mountain Climbers/Calf Stretch, Arm Circles/Kendra Newmans, Merkin up/downs on my count.
Thang 1
3 Stations – 3 Partners
1) 4 Box – 5 Boyos, Ladder, Shuffle, Bound, Sprint
Mosey to Next Station
2) 1 to 5 Ratio – Merkin to Box Jumps/Step Ups
Bear Crawl/lunge to Next Station
3) 1 to 5 Ratio – Dips to Big Boy Situps
Mario to next station
Thang 2 – 3 Partners
Cone to Cone(cone mark halfway spot)
1 Foot Bounds – Cone Jumps, Flutter Kicks
Side Shuffle – Skaters, American Hammers
AYGs, BOYOs
Bernie Sanders/sprint back, BOYOS
COP
Plank w/shoulder tap
Degrees, Q call
Merkin up/downs on my count.
Copperhead Squat Jumps
Burpee Webb 5-10, burpees, 10-50 Airpresses
COT
Prayers in silence and for Pope continued recovery. Special call out for all the great things in life and living in this great country. It’s always humbling and an honor to lead this great group of HIMs. Together today we all got Better!!! Ice out.
F3 Louisville 