“Alexa, Recap the workout from this morning”
Ok! Here’s what went down:
PAX: Valdez, Milton, Fungi, Fridge, Grinder, Snowman, Meter Maid, Alexa (QIC)
Conditions: High 20’s. Dry. Dark.
Welcome. Introduction. Disclaimer.
Slaughter Start (10 BOYO’s)
Mosey to the front of the Elementary School.
COP: SSH. Imperical Kickers. Grass Grabbers. Yoga/Leg Stretches.
WEINKE EXPLAINED
Doing a ladder of sorts (thanks Abacus for the idea). Each round will consist of a new workout PLUS all the workouts for previous rounds. In between each round, we’ll run about a quarter of a mile. If you make it to the top of the ladder, climb back down. We’ll do this until we’re out of time.
Round 1 – 10 Merkins
Round 2 – 20 Squats
Round 3 – 30 LBC’s
Round 4 – 10 Carolina Dry Docks
Round 5 – 20 Lunges
Round 6 – :30 sec Jump Rope
Round 7 – 10 Mtn. Climbers
Round 8 – 20 Calf Raises
Round 9 – 30 Overhead Press
Round 10 – 10 Burpees
Mosey back to the flag with an AYG for the last 30 meters or so.
Circle Up. Name-O-Rama. Announcements (upcoming ruck event and 2018 Wrap-Up Party at Saints).
Get Close. COT. Intentions. Our Father. Done.
“Alexa, STOP!”
F3 Louisville 