Zima gave the heads up he was bringing an Iron Man to the mix, so the pressure was on to find something to challenge everyone (without spilling merlot on my own Q).
The PAX: Zima, Milton, Grinder, Chiklis (FNG), Big Bird, Back Draft, Fergie (Q)
The weather: Not too cold at 41 or so, but windy and damp.
COP
A short mosey to the pavilion stage for a warm-up.
SSH
Grass Grabbers
Abe Vigodas
Down dog / runners stretch
Miscellaneous arm stretches
Thang 1
Burpee suicide ladder.
On the lighted path, we used the lampposts as our markers. From post 1, run to post 2 for 2 burpees and back to the post 1. Turn and run to post 3 for 4 burpees. So on until post 6 and 10 burpees. We then worked back down the ladder.
Thang 2
Walk line an Egyptian.
This is a lunge walk in line (similar to a NA run), holding each lunge step while the rear pax bear crawls to the front. Once in the front position, the Pax takes one step forward and holds position. We repeated for 3 cycles, or about 5 minutes.
Thang 3
We closed with 40/20 tabata (no music, my apologies). Merkins, american hammers, imperial squat walkers, jump lunges and BBSUs.
I tried to press on, but Grinder kindly reminded me of the 615 hard stop. Mosey back to the flag.
COT
We welcomed an FNG to the mix. Intentions were given for a family experiencing a very challenging, very unexpected, and very difficult medical issue. We gave thanks for our health, and the continued ability to get out of bed each morning and do what we do.
There was some mumble chatter throughout about the vogue nature of certain things we do (down dog in particular)…the challenge is on for something new and challenging.
F3 Louisville 