Work Hard…was in my mind overnight. 0415 alarm sounds. Hit snooze. Rinse and repeat 3 times. Check the temp: 24 degrees. Gonna have to warm up the PAX pretty quick. Pull myself out of bed to get ready. Staying at the in-laws all week due to home renovations and my timing is off. Show up at the AO at 0529. Coming in hot! As I get out and approach…a strong showing…mumble chatter going off about who was going to take the Q if BigBird didn’t show. I may have been close to being late but rest assured, my wienke was guaranteed to not disappoint. Immediately counted off and was stoked to find 15 HIM ready to work…hard! The Mutt boy’s consistently show out!
0530- let’s get it on! It’s cold! Let’s warm up! Slaughter Start! 10 boyos.
Mosey to the front of church
COP: Grass Grabbers 15 IC
Lunge stretch-deep stretch loosening the hip flexors and hamstrings. Opposite arm reaching towards the sky.
Bat Wings-Arm circle forward 10 IC, backward 10 IC, seal slap 10 IC and over the head clap 10 IC. Shoulders feeling worked.
Tabata 1: Hand release pushups
Tabata 2: Square squats
Recover
Thang 1: crab walk to the corner of the church, bear crawl along the side to the front of the school, lunge walk to the play ground
Thang 2: Partner work for a 10 minute amrap. Partner 1: 5 pull-ups, 10 merkins, 15 hanging knees to chest, 20 squats. Partner 2: run for about 100 yards. Swap, rinse and repeat for 10 minutes.
Finished with the song: Run (I’m a natural disaster) by Gnarles Barkley. Pax does SSH and drops for a burpee every time we heard the word “run.” All in all, 28 burpees I’m 2.5 minutes.
6:15
Circled up for COT
PAX: Maize, Sump Pump, Zima, Backdraft, Deuce, Mama’s Boy, Plumb Bob, Fridge, Wham-O, Escort, Miyagi, Pork Chop, Pepperoni, PED, Fergie, BigBird (Q)
Announcements: of course the Banquet, Pepperoni has the Q at the Mutt on Saturday and Zima is looking for a replacement site Q for The Extender as he is stepping down having served his time.
Intentions: Good vibes sent Miyagi’s way as he prepares for his insurance licensing next week. Prayed for all those left unsaid. Read a daily reflection from Jesus is Calling.
Feeling blessed to work hard with you guys on this day!
Until next time…
BigBird
F3 Louisville 