Pax: Loco, Wham-O, Snowman, Sump-Pump, Windshield, Deuce, & Fridge (Q)
Conditions: 47 degrees, sunny, and dry (Always sunny at the Mutt)
Gear: Air Force Ones, pants, shirt
I gave the disclaimer and we took off around the school to the big parking lot for warm-ups.
Warm-ups: Side Straddle hops, Grass Grabbers, & Kendrick Newman’s.
Thing 1: Everyone went to grab a coupon and met back at the big parking lot and partnered up.
Set 1 & 3 Partner 1 – Farmer carried two coupons across the lot and back. Partner two did American hammers until P1 returned. Then they switched.
Set 2 & 4 Partner 1 Farmer carried two coupons to end of lot and back. P2 did V-ups until P1 returned. Switched again…
Thing 2:
Lap 1 Start at Portico: 20 curls, 20 Squats, 15 derkins – Run around the school to big playground do 10 pull-ups or merkins. Then we ran around the new walking path back to portico.
Lap 2 Start at Portico: 20 dips, 15 Merkins, 10 Overhead press – Run around the school to big playground do 10 pull-ups or merkins. Then we ran around the new walking path back to portico.
Lap 3 start at Portico: 20 curls, 20 Squats, 15 derkins – Run around the school to big playground do 10 pull-ups or merkins. Then we ran around the new walking path back to portico.
Lap 4 Start at Portico: 20 dips, 15 Merkins, 10 Overhead press – Run around the school to big playground do 10 pull-ups or merkins. Then we ran around the new walking path back to portico.
Thing 3: P1 ran across lot and back, did 10 incline merkins on curb. P2 sat on wall and waited for P1 to complete. Then switched. We did 2 sets.
Thing 3: Circled up on our six and did 1-10 LBC’S, 11-20 BB sit ups, 21-30 A Hammers, 31-40 rest. We repeated until 100.
We finished with a couple Pax calling out exercises then returned coupons and back to flag.
Name-o-Rama, announcements, intentions, closed with prayer.
Big shout-out to the guys that showed up this morning to work!!! The conditions weren’t great so much appreciated…
Until next time, peace out…
-Fridge
F3 Louisville 