PAX: Alexa, Big Bird, Catfish, Dunphy, Gypsy, and SnowDay (Q)
Weather: Low 40’s, 90% Humidity. The rain showed up for a quick 2 minutes while I scouted a running path. It then left as the PAX rolled in.
COP: Side Stradle Hops, Abe Vigodas, Kendra Newmans, and Downward Dog (Calf Stretch)
Thang 1: Five minute run followed by a Tabata-style workout. 45 seconds of work with 15 seconds of rest for three sets of each of the following moves. Coupons were optional on some of them.
- Merkins
- Squats (w/w.o. coupons)
- Mountain Climbers
Thang 2: Five minute run followed by the same format as mentioned above.
- Upright Rows (w/ coupon)
- Lunges (w/w.o. coupon)
- Big Boy Sit Ups
Thang 3: Continuing the same routine but had to go down to 2 sets of each due to time constraints…
- Shoulder Press (w/ coupon)
- Step Ups (w/ coupon)
- Flutter Kicks
Topped it off with a fast-paced run of around 2 minutes prior to circling up.
Announcements: Dunphy is working on a burpee challenge to raise awareness for the high suicide rate among veterans. Alexa reminded us about the Thanksgiving Day Burpee Football event at the County (Posh vs. County).
COT: Please keep Double Down in your thoughts and prayers. We gave thanks to the sky Q and asked that he look over all of us.
Side note: I used an app for the Tabata portion of the Weinke call “Interval Timer”. It was a free download and is fairly simple to use and worked perfectly for what I had planned today. And, big shout out to the “cheap” Pandora for keeping the commercials to an minimum this morning.
SnowDay
F3 Louisville 