10 PAX turned out to get better ITG. Temp was nearly perfect at 45 degrees, but the wind was constant and provided zero relief.
YHC promised no running. Without running what else could we do for 45 minutes? Easy…Grinder PT
COP – Various warm-ups SSH, Kendra Newman, Merkins, Squats
THANG – Grinder
SSH – 30 I/C
Copper Headsquats – 30 I/C
Merkins – 20 Single Count
Curtsey Lunge – 20 Single Count Alternating leg
10 BOYOs
10 Big Boy Situps
60 second plank
Rinse and repeat 5X!
THANG 2 – Yoga! Friday is yoga day.
PAX: Alexa, Jolly Rancher, Fergie, Pork Chop, Scuba Steve, Flojo, McAfee, Milton, Crockpot, Abacus Q
COT – gave thanks and recognized while we ask for the Sky Q’s grace often we fall short of giving our best. Asked the PAX to silently acknowledge times of settling for less than excellence and to work towards limiting those times going forward.
F3 Louisville 