Pax-
Wham!
Red Roof
CI
Escort
Galyspy
Safelite (2nd post!)
Shelby(FNG)
Flounder Q
Weather- chilly but at least it wasn’t freakin raining!
Disclaimer given, off to the courts we go.
Warmed up discussing Static vs Dynamic stretches and how Chicago does the wrong exercise for Abe Vigota. CI vowed to Q in Chicago and call every exercise Abe Vigota.
Abe Vigota
Hamstring Stretch Standing
Grass Grabbers
Leg Over Hip Stretch
Michael Phelps
Knees & Ankle Rotation
Plank Calf Stretch
Thang 2
6 Stations set up, even numbers Coupons, odd numbers body weight. Tabata 1min movement +30 second transition and rest.
Stations:
1. DeJuan Wheats (Formerly known as Bobby Hurley’s)
2. Bent over Coupon Row
3. Single Leg Toe Touch
4. Coupon Curls
5. Supermans
6. Meat Hangers
Rinse and repeat
Thang 3
Round of Mary
COT
Prayed for all first responders who care for our family and friends when we need them. Thanked them for the sacrifice away from their families to be there when us strangers need them most. While we enjoy all of the family holidays like Christmas morning, Thanksgiving day, Fourth of July, Memorial day, etc. Police officers, Dr/Nurses, Firefighters, and EMTs Take time away from their families to be there for our if needed. Thank you.
Flounder Out.
F3 Louisville 