Weather 32 degrees and snowy. In other words…PERFECT!
Pax 7 – Huggies (Q), Pew Pew, Big Bird, Kimble, Nino, Fergie, Pork Chop
This was my first Q at Pleasantville and of course I had to use the amphitheater. Many thanks to Nino for bringing his spot lights allowing us to see better and avoid injury. As I said above, the weather was perfect. Not many snow workouts this winter, so was happy to get one in before the spring. It was also perfect snowball making snow.
Disclaimer
Mosey around the circle.
COP
IC – SSH , Grass Grabbers, Abe Vigodas.
Leg stretches
Mosey over to the well lit amphitheater
The Thang
Sequentially going down each row of the amphitheater we did 10 reps of a copper head exercises in cadence, trying to focus on getting the negative.
Copper head (Squats, Lunges, Leg raises, dips, calf raises, Merkins, Incline Merkins and Decline Merkins)
We then went back up the amphitheater doing box jump burpees at each row.
We repeated the Copper Heads again on the way down. Snowballs were suspiciously whizzing by my head….wonder who that was?
We did two “all you gots” up to the top of the amphitheater
We then did burpees back down. Starting with 1 burpee at the top and adding one at each row. We were up to 9 burpees at the bottom. More snowballs coming at me…
Next we bear crawled up and crawl beared back down the amphitheater
We then “all ya got” back to the top. Hey! Another snowball just hit me…punk
Next exercise…snowball throw at Nino, starting position move, single count. EXERCISE! I think one or two hit him, but didn’t slow him down much.
Mary back down – Each pax called out the exercise on the way back down. 10 reps IC.
A few minutes left so we sprinted up and down the amphitheater twice.
We then bear crawled again to the top and ran back to our starting spot.
10 more copper head squats IC. Done!
COT
Announcements – Intentions
Always nice to say you completed a 5:30am workout, outdoors in the snow.
It was an honor to lead. Many more to come. Great AO!
Huggies out
F3 Louisville 