Pax- Drysdale, Tony Malito!, Jitterbug, Aerobie, Iceman, Shortstack, Retainer, Starchild, Snowday, Huggies, Meatball, Hotwheels, Nino, Flounder (Q)
Weather- 33Defreeze
Big thank you from us Tankers to the Posh Royalty that have been supporting our AO the past few weeks!
Thang 1-Warmup
10 BOYO
Abe Vigota
Kendra Newman’s
Grass Grabbers
Plank Calf Stretch
Hamstring Stretch Standing
Mosey to Memorial
Thang 2
Merkin and Partner assisted BBSU(Old APFT).
Partner 1 performs 2min Merkins, back Straight and upper arm must pass parallel plane to ground for rep to count. Count discontinued if any part of body touches the ground or Fails to maintain 4 points of contact with ground through hands and feet. Upon DQ, continue AMRAP Merkins on knees to complete muscle failure. Partner 2 counts only proper reps and motivates. Switch.
Partner Assisted BBSU-2 min
Partner 1 on 6 knees bent 90 degrees, hands interlocked behind head. Sit up to vertical position and back down, lower back must tough ground. Discontinue count if fails to keep moving up. Rest position is up position. Upon DQ, continue LBC yo muscle failure.
Partner 2- hold feet for partner, count reps and motivate.
Almost forgot!!!!
SSH (72)
Thang 3- Ab Tabata (If the freakin music would have worked Glaucoma!)
Pop Quiz- Name the 80s Movie which includes the famous John Fogarty Song Center Field? Correct answer given, pax allowed to do only 10 BOYO as bonus gift!
Begin Tabata, 30 seconds later end Tabata due to technical malfunction, F.I. push through…..
1 minute on, 10 seconds rest
Gas pumps
Snow Angels
Da”Vincent’s”
Dying cockroach
Windshield Wipers
Pickle Pounders
Side Plank Rt
Side Plank Lt
Mosey back for COT but wait there’s more! I’ve been missing my old friend Jack Webb, let’s do it!!!
Starchild wants one more round, yay!
I am humbled by this group of men who continue to support one another despite the rain, cold, snow and personal sacrifice of making the time available for themselves and others.
Prayers for all intentions spoken.
Flounder Out.
F3 Louisville 