Weather 31 degrees, cloudy
PAX (12) – Worm, Carlose, Pilgrim, Hot Wheels, Vacuum, Huggies(Q), Weedwacker, Meatball, Tony Malito, Flounder, Plumb Bob, Gangplank
My first official Q of the heavy workout. I’ve posted at this workout a few times before and it’s been great. You really have a lot of options in terms of equipment. Big thanks to Snow Day for letting me borrow the pipes, sand bags and semi-truck tire.
COP
Mosey 1 lap
30 SSH IC
15 Grass Grabbers IC
15 Imperial Walkers IC
Mosey over to the old parking lot
The Thang
Station work
Station 1 – Ruck Merkins – Merkins to failure with ruck, without ruck and knees
Station 2 – Kettle Bell Swings AMRAP
Station 3 – Ruck Merkins again
Station 4 – Sandbag squat and pass to partner
Station 5 – Oblique sandbag hand off to partner
Station 6 – Wheel barrow run – Push a wheel barrow about 8th of a mile containing about 150 lbs. After WB runner finished we’d switch stations.
Station 7 – Semi-truck tire flip with partner
Station 8 – Pipe squat lift
Station 9 – Pipe tricep extensions with each arm
We moseyed back to the flags. We had just enough time for 5 burpees.
Announcements
Intentions
It was an honor. My arms are really feeling it today. Can’t wait until next time.
Huggies out.
F3 Louisville 