Pax: Busch, Fergi, Glen Ross, Cow Bell, Maize, Sump Pump, Blueprint, Zima, Fridge (Q)
Conditions: 40 degrees; cloudy
Disclaimer – Not a professional; modify if needed; asked if there were any FNG’s
As a group we took a short mosey around the school.
Warm-up: Grass grabbers, downward dog, and Kendrick Newman’s
Thing 1: Partnered up – P1 runs to the playground and does 10 pull-ups, then runs back. P2 does V-ups until P1 returns. We went from 10 pull-ups to 9,8,7,6,5,4,3,2,1.
Thing 2: 1 lap around the school. Then P1 grabbed a coupon. We gathered in the back parking lot. P1 runs to the end of the lot does 20 LBC’s and runs back. P2 does coupon curls or bench until P1 returns. We did five sets of 20 LBC’s & rotated between curls and bench with coupons. Once 5 sets were completed we lined up and ran across the lot (Busch is young & fast). We lined back up and ran back to the other end of the lot. I made Busch get 10 feet behind the group so he had to earn the victory.
Thing 3: P1 runs to the end of the lot does 20 American hammers then runs back. P2 does coupon squats until P1 returns. We did 4 or 5 sets of this rotation.
Thing 4: After returning the coupons we had 3 minutes left. Instead of mary, as a group we did 15 more pull-ups to complete 70 total for the workout.
COT: Counted off, NOR, Announcements, silent intentions, closed with a prayer.
Thanks to all the came out! Until next time…
– Fridge
F3 Louisville 