The Modified Board Of Pain with a little Ice mixed in.
Q – Iceman
Pax – Pew Pew, Mr Kotter, Bobross, Jitterbug, Drivethru, Ladybird, Retainer, Iceman, FNG (Mr Belding), FNG (Robinhood 2.0)
No man left behind, but leave no man where you found him. Q challenged the Pax to strive to always Get Better.
Warmup – Mosey the Course –
4 Box – Ladder, Bernie, Shuffle, Sprint
Mario to Box Jumps – 20
Lunge to Dips – 20
Mosey Board of Pain
Circle Up
– Grass Grabbers, Mountain Climbers/Calf Stretch, Arm Circles/Kendra Newmans, Merkin up/downs on my count.
Copperhead Lunge
Mountain Climbers
Plank calf stretch
Arm Circles
Thang 1
Board of Pain with the Course Run – 4 box, Box Jump, Lunge Dips
The Course
4 Box – Ladder, Shuffle, Bound, Sprint
Mario to Box Jumps – 20
Lunge to Dips – 20
Mosey Board of Pain
Board of Pain
Round 1
5 BURPEES
25 DEEP SQUATS
25 CURLS
Course Run
25 T MERKINS
25 CALF RAISES
25 PRESSES
Course Run
25 CAROLINA DRY DOCKS
25 GROINERS
5 MANMAKERS
Course Run
ROUND 2
10 BURPEES
50 DEEP SQUATS
50 CURLS
Course Run
50 T MERKINS
50 CALF RAISES
50 PRESSES
Course Run
50 CAROLINA DRY DOCKS
50 GROINERS
10 MANMAKERS
Course Run
3 ROUND
20 BURPEES
100 DEEP SQUATS
100 CURLS
Course Run
100 T MERKINS
100 CALF RAISES
100 PRESSES
Course Run
100 CAROLINA DRY DOCKS
100 GROINERS
20 MANMAKERS
Course Run
COP
Plank w/shoulder tap
Degrees, Q call
LBC
Jack Webb – Big Boys Situps, Airpress 1 to 4 up to 10
Dan Taylor cousin of Jack Webb(Lt Dan in Forrest Gump), 1 Squat – 4 Lunges up to 10
It was a challenge but we all finished strong. BOBROSS killed it!!!
COT
Prayers in silence and for all in need and continued prayers for Rox’s recovery. It’s always humbling and an honor to lead this great group of HIMs. Together today we all got Better!!! Ice out.
F3 Louisville 