Pax- Jitterbug, Mr. Cotter, Gypsy, Mcafee, Iceman, Flounder(Q)
Weather 29degrees, Ice and thick fog.
I planned on doing some movement around the park, need to add more running to my life. On the way in the parking lot I quickly realized there was a thin layer of ice over everything. A few minutes later an unknown enthusiastic fellow plowed over a few curbs entering the parking lot. Of course we invited him and his buddy to join us but they decided to keep being boring instead, then slowly trotted away onto the Fog. Not to “The Fog” but disappeared into the actual fog or gloom as we say.
Disclaimer given So on to the warmups. Iceman getting chippy about the 7:00:0003 start time, smhhh.
-The knees and ankle rotation
-The Hip Rotation
-Kendra Newmans
-Abe Vigota(slow count as it should be)
-Downward Dog Calf Stretch to Cobra
-SSH
Thang 1
Did you know it’s Groundhog Day?
-10 BOYO
-15 BBSU
-20 Merkins
-25 Copperhead Squats
Back to Back Body Drills. Pax stand Back to Back, Shoulder to Shoulder weight extended back to body weight being held up by partner in a short squat, butts at least 12″ apart. Pax then rotate Lt then Rt till quads burn. Again, then add drop butt to grains and stand up together, and again and again.
Thang 2
Did you know it’s Groundhog Day?
-10 BOYO
-15 BBSU
-20 Merkins
-25 Copperhead Squats
Shoulder to Shoulder
Thang 3
Did you know it’s Groundhog Day?
-10 BOYO
-15 BBSU
-20 Merkins
-25 Copperhead Squats
Windshield Wiper. Pax 1 Throws Rt then Lt Cross at Pax 2 face. Pax 2 uses weak hand to deflect incoming strikes, aggressively. Rinse-Repeat until forearms and shoulders burn.
Thang 4
Did you know it’s Groundhog Day?
-10 BOYO
-15 BBSU
-20 Merkins
-25 Copperhead Squats
High Elbows. Pax 1 Throws Rt then Lt haymaker at Pax 2 face. Pax 2 uses arm to deflect incoming strikes, aggressively, paying particular attention to keeping elbow high to help deflect the strike away from pretty face. Rinse-Repeat until forearms and shoulders burn.
Thang 5
Did you know it’s Groundhog Day?
-10 BOYO
-15 BBSU
-20 Merkins
-25 Copperhead Squats
Defensive Control Holds- you just had to be there. Oh crap it’s 7:58
Thang 6
Did you know it’s Groundhog Day?
In rapid succession
-10 BOYO
-15 BBSU
-20 Merkins
-25 Copperhead Squats
TIME.
Announcements-
Monthly Ruck- Supposedly this Friday 2/8 but Crotchety old Diablo and Mad Cow arthritis acting up too much to type a pre-blast. We think it starts and ends at Brownies 8-12pm.
Terrain Race- 2 Groups of F3L pax doing the Terrain Race at Ky Motor Speedway 3/16. Groups starting at 8:15 and 8:45. Looks like both times are sold out but still have spots at 8.
Visually Impaired Preschool Services- Mcafee discussed a future 3rdF event on behalf of his niece who has degenerative optical disorder that will lead to blindness. It will be an auction, please consider, attending, bidding or donating items. See Visually Impaired Preschool Services
COT- Pax talked about Emotional Intelligence as having an impact recently on patience with children and Brainstorm explaining how children’s brains don’t develop until 25yrs so all the absurd behaviors they exhibit are normal! Prayed that we ALL continue to strive to be better men and fathers.
Flounder Out.
F3 Louisville 