February 11, 2019
F3 – morning workout – North Posh
Sorry so late with the BB but had a great time with first Q! Great turn out, 17
strong. The Mutt showed up in numbers. Had to make the day count. Didn’t want
to tarnish the reputation of North Posh, so went leg/cardio heavy.
Weather: Pleasant 42 degrees and rainy
PAX: Catfish, Miyagi, Ice Man, Zartan, Red Roof, Old Bay, Plumb Bob, Dunphy,
Abacus, Snowman, Milton, Nice and Slow, Huggies, PK, Meter Maid, Grinder, and
Carlton Q.
COP: Side Straddle Hops, Grass Grabbers, Mountain Climbers, Downward Dog,
Plank (center, right, left)
Thang 1: Jacobs Ladder – modified version
– Partner up: 1 partner takeoff running to bottom of park entrance hill, and
back up to meet partner #2 in parking lot where doing 20 burpees and
holding plank until partner returns. Rinse and repeat X4
Thang 2: Bernie Sanders and Walking Lunges
– Moseyed halfway down park entrance hill, Bernie Sanders approx. 100
yards back up. Back halfway down, turn around and perform best version of
walking lunge approx. 50 yards up the hill. Back down and repeat. (X2)
COT: Plank Jacks and Grass Grabbers. Circled up for count-o-rama and name-o-
rama. Intensions were said.
Great time: The Mutt showed up strong to take back the Ghost Flag and Dunphy
decided to bless us with his presents for the last 12 minutes of the work out.
F3 Louisville 