PAX (8): Diablo, Fergie, Flo Jo, OJ, Pope, Porkchop, Violet (Q), Who Dey
Conditions: A brisk 27 degrees, Light Wind, No Rain
Warm Up: Mosey to the bottom of hill on Briar Hill Road via Cherokee Gardens Road and Beals Branch Road (approximately 1/3 mile)
- 20 x 4-count Mountain Climbers
- 10 x Abe Vigoda (IC)
- 10 x Grass Grabber (IC)
- 10 x Forward and Reverse Arm Circle, Left and Right Hip Rotation OYO
- 30 Seconds Stretch OYO
Thang 1: Run to Lexington
- 20 Second Sprints with 10 Sec Rest In Between. Repeat until group reached the Lexington Road Intersection
Thang 2: Exercise Wave while returning to base of hill (Descending Reps)
- Complete an exercise and then jog for 20 seconds until PAX returned to bottom of Briar Hill Road
- 10 x Burpees
- 9 x Mountain Climbers (4-count)
- 8 x Bobby Hurley’s
- 7 x Merkins
- 6 x Burpees
- 5 x Mountain Climbers (4-count)
- 4 x Mount Bobby Hurley’s ain Climbers (4-count)
- 3 x Merkins
- 2 x Merkins
- 1 x Sprint to Top of Cul De Sac
Thang 3: Run to Lexington
- 30 Second Sprints with 20 Sec Rest In Between. Repeat until group reached the Lexington Road Intersection
Thang 4: Exercise Wave while returning to base of hill
- Complete an exercise and then jog between exercises. Only executed exercises at start, mid, and end point of return jog.
- 10 x Burpees
- 5 x Bobby Hurley
- 1 x Sprint to Top of Cul De Sac
Thang 5: Quarter Mile run to top of Cherokee Gardens Hill
- PAX were divided into 2 groups based on mile run pace. The group with a mile run pace of 8:01 per mile or greater was given a 30 second head start.
- Re-organized PAX at top of Cherokee Gardens Hill for an easy mosey to the tennis courts
Thang 6: Minute Man
Conducted One minute sets of exercises with a 10-count of rest between sets
- Merkins
- Big Boy Sit Ups
- Contra Burpees
- Flutter Kicks
- Mountain Climbers
COR, NOR, COT: Announcements included Bible Study on Friday and Louisville Stat Course info. Closed with a word of prayer.
F3 Louisville 