PAX (10): Digiorno, Deuce, Fergie, Flo Jo, OJ, Plumb Bob, PK, Porkchop, Red Roof, Scuba Steve, Shank, Tammy Faye Baker, Tron, Vincent (R), Violet (Q), Worm
Conditions: A brisk 23 degrees, Light Wind, No Rain
Warm Up: Mosey to Wham Island
- 15 x SSH
- 10 x Abe Vigoda (IC)
- 10 x Grass Grabber (IC)
- 10 x Forward and Reverse Arm Circle, Left and Right Hip Rotation OYO
- 30 Seconds Stretch OYO
Thang 1: Half Mile Run from Wham Island along Seneca Park Road to Old Cannons Lane
- PAX were divided into 2 groups based on mile run pace. The group with a mile run pace of 8:30 per mile or greater was given a 30 second head start.
Thang 2: Exercise Wave (Descending Reps)
- 10 x Burpees
- 9 x Mountain Climbers (4-count)
- 8 x Bobby Hurley’s
- 7 x Plank Jacks (4-count)
- 6 x Lunges (per leg)
- 5 x Burpees
- 4 x Mountain Climbers (4-count)
- 3 x Bobby Hurley’s
- 2 x Plank Jacks (4-count)
- 1 x Sprint to Third Light Pole running up hill on Old Cannons Lane
Thang 3: Hill Sprints to Achieve Max Heart Rate
- 5 x 20 Second Hill Sprints with 40 Sec Rest In Between
- If you did not make it to the bottom during the rest period, you just started the sprint from your location
Thang 4: Exercise Wave (Ascending Reps)
- 1 x Sprint to Third Light Pole running up hill on Old Cannons Lane
- 2 x Plank Jacks (4-count)
- 3 x Bobby Hurley’s
- 4 x Mountain Climbers (4-count)
- 5 x Burpees
- 6 x Plank Jacks (4-count)
- 7 x Bobby Hurley’s
- 8 x Mountain Climbers (4-count)
- 9 x Burpees
- 10 count to catch breath prior to fartlek run
Thang 5: Fartlek and Indian Run back to the Flag
- Conducted a fartlek for 0.6 miles with 4 increased speed intervals along Old Cannons Road to Huntington Road
- Conducted a half-mile Indian Run along Huntington Road back to the Flag
COR, NOR, COT: Announcement included Ruck on Friday, Awards Ceremony Event and Survey, and 4 Sundays Event. Closed with a word of prayer.
F3 Louisville 