Showed up early to set out the cue cards for the Thang and was glad to see I wouldn’t be alone on the first day of 2019.
PAX (14) – Mama’s Boy, SweetTART, Meter Maid, Valdez, Porkchop, Alexa, Cochran, Jolly Rancher, Viking, Le Pew, Storm Tropper, Airplane, PK, Bulletin (R) Q
Thanked everyone for showing up at my VQ.
Disclaimer given and Moseyed to the parking lot in front of the School for COP.
COP
19 Side Straddle Hops (in cadence)
19 Abe Vigodos (in cadence)
19 Imperial Squat Walkers (in cadence)
Kendra Newmans
Downward dog
SLOW Grass Grabbers
Moseyed to get the coupons and then to the big parking lot. Warmed up with 19 Elf on the Shelf. The explained the workout and partnered up. Six different stations with exercises on the cards, partners took turns carrying two coupons to the next station.
The THANG
- 19 Front Raises and 19 Over Head Extensions
- 19 Curls and 1 Arm Rows (10 each arm)
- 19 Dips and 19 Carolina Dry Docks
- 19 Partner Merkins
- 19 Deep squats and 19 deadlifts
- Drop coupons and mosey to the play ground for 19 total reps of Pull ups, Chin ups, or inverted rows.
Rinse and repeat until time was called.
We put the coupons up then had time for a little Mary.
19 Flutter Kicks in cadence
Big Boys
Circle the Flag for Count-o-rama and Name-o-rama.
Announcements : Double Down Challenge, Awards Night, 4 church
Intentions and Our Father to close.
Thanks for the support and coming out on the 1st day of the year. What a great way to start off the year.
— Bulletin
F3 Louisville 