Thursday was my first Q at Bayside and it was a long time coming. I’ve posted there 8 or 9 times and I’m always impressed with how tight the PAX is with one another. They take a lot of pride in their AO. I’d highly recommend all members of F3 Louisville to Hit Bayside in March. You won’t regret it.
PAX-
Glaucoma, Sadie, Alexa, Gilligan, Grandpa Bear, Shuttle Cock, Charolais, Volkswagen, Banana Bread, Fanny Pack, Birdie, Thumbtack (WELCOME BACK!) Worm (Q)
Mosey to Front Courtyard of HS
Warm Up – Stretch Arms, Legs, Kendra Newman’s, Grass Grabbers
WORM WORK – Heavy Circuit – 2 Mins Intervals with 30 Second Break
Battle Ropes
Mosey Around Parking Lot
Elastic Band Back Rows
Kettle Bell Swings
Deep Couple Merkins
45# Plate Upright Rows
Single Arm Derkins on Coupon
20 Yard Sprints
2x Single Arm Coupon Fireman Carry
Single Arm 35# Dumbbell Military Press
15# Flat Bench Flys
Overhead Ruck Squats
Merkin Burn-Out
5 Set Ladder – Close Grip to Wide Grip back to Close Grip
COT
Early Birds Got –
WORM
F3 Louisville 