PAX: Alexa, McAfee, Valdez, Retainer (Q)
Half loop around the Church to warm up. Grab a coupon.
COP: 100 SSH’s, 15 grass grabbers, 15 Imperial Walkers, Kendra Newmans, 60 seconds of planking and runner stretches, 25 plank jacks.
The Thang:
10 very slow Merkins with ruck on.
20 copperhead squats with ruck on.
20 lunges with ruck on.
20 flutter kicks holding ruck in the air.
10 air presses holding coupon, ruck on your back.
10 big boy sit ups holding ruck.
15 arm curls with coupon and ruck on your back.
Rinse and repeat the Thang 6 times.
Return coupons.
Supplemental Thang 1:
Manmakers with ruck. We did a shoutout to every County PAX that fartsacked. Here’s to you, Airplane!
Supplemental Thang 2:
4 minute plank with ruck on until Tom Petty finishes his last dance with Mary Jane.
And that’s a wrap.
COT had some inspiring words from everyone about never giving up. Whether it’s addiction or the daily struggles of the monotonous sad clown life, there’s always light at the end of the tunnel.
Glad to be out here with you, fellas.
Retainer out.
F3 Louisville 