I appreciate all the HIMS that made it out this morning. It was a brisk 24 degrees but we turned up the heat quick and kept it on. Shout out to Mr Kotter for pushing everyone on those sprint this morning and also Maxi….the man knows how to karaoke!
QIC: DYN-O-MITE
PAX: LADY BIRD, DRIVE THRU, STAR CHILD, BOB ROSS, ASHLEY, DEEP DISH, DRY RUB, VIKING, MR. KOTTER, MAXI, PEW PEW
COP:
20X SSH IC
20X IMPERIAL SQUATS 4 COUNT IC
20X BOX JUMPS
20X DIPS
THANG 1:
BEAR CRAWL RING OF FIRE
We bears crawled around the flag until the Q told the pax to halt. Pax held plank as each HIM took a turn doing 5 T Merkins. Bear crawl around the flag until the Q tells pax to halt. Hold plank while each HIM took a turn doing 4 t merkins….and so on until we got down to 1. THIS SUCKED! 10 count and on to thang 2
THANG 2:
Burpees/jump lunges sprints. Pax ran 10x 50 yard sprints and alternated 10 Burpees on one end and 20 jump lunges on the other end for a total of 50 burpees and 100 jump lunges.
The pax finished fasted than expected and so we did a indian….I mean Native American run. We ran half way around the Egg Lawn and then ran back
Mary:
20X Flutter Kicks
20X Gas pumps
20X Big Marge
20X American Hammers
COT:
Count O Rama, Name O Rama, Announcements, Intentions, and a prayer to finish out our time.
I really appreciate this group of men and I am thankful for how you have made me a stronger man!
-DYN
F3 Louisville 