Weather – 36 degrees, still damp but no rain
Pax – Vincent, Sweat Shop, Escort, Fergie (Q)
COP – Tennis Courts
Mosey
SSH
Grass Grabbers
Abe Vigodas
Down Dog & Runners stretch
Thang 1 – Loop
Catch me if you can (1 mi loop) – 5 merkins each stop
Stop halfway for 10 BOYOs
Thang 2 – Tennis Courts
4 corners, 3 laps around.
Station 1 –
Lap 1: 10 man makers,
Lap 2: 25 bicep curls,
Lap 3: 25 bent over rows
Bear Crawl to 2
Station 2 –
Lap 1: 20 jump lunges (10 each leg),
Lap 2: 25 monkey humpers,
Lap 3: 25 squats
Run to 3
Station 3 –
Lap 1: 20 merkins,
Lap 2: 20 BBSUs,
Lap 3: 10 burpees
Bear Crawl to 4
Station 4 –
Lap 1: 15 Imperial Squats (IC)
Lap 2: 25 Flutter Kicks (IC)
Lap 3: 20 American Hammers
Run to 1
Thang 3
11s with Coupon Shoulder presses & Up-downs
We finished with about 5 minutes left so closed with planks and some mary.
Time was called, and we circled up for count o rama. Announcement, intentions and we were out for the day.
F3 Louisville 