Great group this morning! I always draw energy off the group and this morning was no exception! As I mentioned in my pre-blast, we did some running and we did warm up. So much so, that I had to take my top layer off. I have been accused by a certain Pax member that likes to play with puppets, that I love burpees while claiming to hate them. Make no mistake, I hate burpees almost as much as I hate Duke, or bear crawling, or playing with puppets. I do like to add them into my Q to force myself to do them. We all made it through and got better which was the goal.
Q: Backdraft
Pax: Messy, Sweat Shop, Fergie, Escort, Deuce, Sump Pump, Cowbell, Glen Ross, Plumb Bob, Fridge, Blue Print, PK, Gepetto, Meatball, Sherpa, Bushhhh, Zima, Wham O,Tiger
COP: SSH, Grass Grabbers, Hamstring Stretch, Downward Dog Calf Stretches, Runners Stretch, Shoulder & Arm Stretches
Thang 1 –Neighborhood Native American Run – Two lines, typical Native American Run. We stopped half way through and partnered up for 5 Bropees.
Thang 2 – 11’s – We finished the Native American Run at the bottom of the hill in front of the HTS rectory. The Pax started at the bottom of the hill with 1 burpee then ran to the top for 10 big boy sit ups. Then back to the bottom for 2 burpees and run back to the top for 9 big boys. Rinse and repeat until 10 burpees at the bottom and 1 big boy at the top.
Thang 3 – Ring of Fire: Grabbed coupons and circled up. 1 minute on and 15 seconds off:
- Curls
- Squats
- Shoulder Press
- Coupon Swings
- Block Tanamo (2 minutes to allow all Pax a turn to run)
- Coupon Press
- LBC’s with Coupon
- Coupon Shoulder raise
- Pretzel Crunch
COT: The first annual F3 awards ceremony is coming up on Friday 1/25 at Saints Bar & Grill in St. Matthews. More information on Slack, but its $12 per person which includes light appetizers and two drinks. Also, make sure to vote for the annual awards, link on Slack. Intentions went up to thank the Sky Q for all of our blessings. Backdraft Out.
F3 Louisville 