13 PAX:
Deuce
Noxeema Jackson
Maize
Meatball
Tiger
Gepetto
Fergie
Miyagi
Whamo
Sump Pump
Messi
Huggies
Porkchop (Q)
This was a workout I used a few months back at the County. It was a challenging You versus You workout that led to a good beatdown outside 265 and I was itching’ to bring it inside the circle.
We start with a mosey as Gepetto appeared in the distant gloom. Ran to pick him up then did a quick U turn to pick up Tiger who had also appeared in the distance. Mosey to the opposite side of the church and circled up for a warm up.
25 SSH
10 Slow Grass Grabbers
10 Abe Vigodas
Downward dog.
Quickly moved to the back side of the church for the meat of the workout. My speaker was dead so I played the tunes out of my car starting with Alice in Chains “The Rooster” since I was Q’ing the Rooster.
The Thang:
9 Rounds of Exercises with a roughly 1/8 mile run in between.
ROUND 1 – 5 burpees, 1/8 mile run
ROUND 2 – 5 burpees, 10 Merkins, 1/8 mile run
ROUND 3 – 5 burpees, 10 Merkins, 15 LBCs, 1/8 mile run
ROUND 4 – 5 burpees, 10 Merkins 15 LBCs, , 20 dry docks,1/8 mile run
ROUND 5 – 5 burpees, 10 Merkins, 15 LBCs, , 20 dry docks, 25 squats, 1/8 mile run
ROUND 6 – 5 burpees, 10 Merkins, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 1/8 mile run
ROUND 7 – 5 burpees, 10 Merkins 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 mason twist, 1/8 mile run
ROUND 8 – 5 burpees, 10 Merkins, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 1/8 mile run
ROUND 9 – 5 burpees, 10 Merkins, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 50 side straddle hops, 1/8 mile run.
It was fairly brutal but the PAX worked hard and pushed themselves. I was glad to get to the end of this one.
Mosied back to the flag for COT. Intentions and thanks given for good health to come out today and compassionate for those dealing with illness.
F3 Louisville 