Pax: Kilo, PK, Hot Wheels, Tony Malito, Pepperoni, Dynomite, McAfee, Meatball, Worm, SnowDay, Flounder, Escort, Starchild, Deep Dish, Aerobie (Q)
This morning we had little of everything at Vets – some Fog on the approach, some treated surfaces once there, some untreated areas with icy spots, and a trip and tumble by one of our Pax where he deftly avoided injury. All this to say – be careful out there. Now for the WO summary:
I had some Q juice going, waking up 20 min before alarm because I was excited to get out there. With all assembled, and seeing no car lights approaching , I gave disclaimer at 5:29 and we got right to work. Jiminy cricket merkins … quick lap around memorial… SSH, toy soldiers, Abe Vigodas, plank jacks, groiners all I/C … 2nd lap around memorial … mosey to old parking lot (well treated surface!)
Thang 1: half Pax run the parking lot clockwise and other half run counter clockwise… 6 laps, finding a partner for hand clap merkins each time at 12:00, also stopping each time at 6:00 for individual coupon work
Thang 2: gassers, consisting of: as a group, sprint 40 yards and back in “high gear” then do lunge walks 25 yards and back (“low gear”); repeat 4x
Thang 3: 2 sets of what I call “12’s”. Broad jump 3x, then transition to running rest of way to a marker … turn back and broad jump 6x, then run back to start line … Broad jump 9x, then run rest of way to marker … turn back and broad jump 12x, then run back to start line … throw some burpees in for good measure
On the way back to flag we found a dry spot under cover and stopped for some Mary: Gas pumps, lbc’s, flutter kicks – then another round of same. Finish with COT for announcements and intentions. Such an honor to lead this WO. Thank you, Pax.
F3 Louisville 