The weather could not have been more perfect for my VQ in Pleasantville. If you haven’t made it out to this little piece of heaven, I encourage you to do so as it is nicer than it even sounds. Clouds parted (not really) and the temp ranged near 50. Big shout out to the brave PAX who joined me! Q: Mitlon PAX: (5) Grinder, Catfish, Viking, Uncle Rico, Milton
COP: 25 SSH, 15 Grass Grabbers, 15 Copperhead Squats, 15 Abe Vigodas. Don’t know why, but I like the name Abe Vigoda….
Next we had an Indian run for about a mile before we got down to business.
Thang 1: Somewhat similar to a Ring of Fire, we had a half mile circle with 6 stations and completed 2 laps/sets as fast as our bodies would go. Station 1- 5 Burpees, Station 2- 25 Carolina Dry Docks, Station 3- 25 Bobby Hurleys, Station 4- 25 BB Situps, Station 5- 25 Squats, Station 6- 25 Mountain Climbers.
Thang 2: Mosey to bottom of Amphitheater and 2 rounds of jump squats with 1st Merkin Countdowns, and 2nd Dip Countdowns.
Thang 3: While it was normally time for Mary, we decided we all wanted to finish strong with a 5 minute burpee challenge to kick off the weekend and crush our bodies!
COT:
Announcements: Double Down special post on Tuesday, wear black. Burpee challenge on Xmas eve, more info to follow.
Intentions: Prayers for Double Down and family for his surgery next week. Prayers to Abacus and his M for her surgery on Friday.
Finished with a thank you to the group and prayed the Our Father. Very grateful for the opportunity to lead one of these and for the PAX giving me their best for my VQ!
Thanks!
Milton
F3 Louisville 