PAX: @Methane, @Iceman, @Red Roof, @Mad Cow, @Zartan, @Jake, @Puddin’, @Steamer, @April
Mosey to the entrance of the park from parking lot.
COP:
20 side straddle hops-IC
15 grass grabbers – IC
15 Imperial Walkers – IC
15 knee hugs – IC
2 Nancy Kerrigans (each side, hold 5 seconds)
Mosey up path to the park to pick up coupons and then to parking lot for thang 1:
Get in groups of two
1st set:
Partner 1 AMRAP Merkins while Partner 2 karaokes to cone and back ~ 35 yds away and then switch. Continue with Merkins but now you run to cone and then skip.
2nd set:
Partner 1 AMRAP Alternating Shoulder Taps while Partner 2 karaokes to cone and back ~ 35 yds away and then switch. Continue with Alternating Shoulder Taps but now you run to cone and then skip to cone.
3rd set:
Partner 1 AMRAP Peter Parker’s while Partner 2 karaokes to cone and back ~ 35 yds away and then switch. Continue with Peter Parker’s but now you run to cone and then skip.
4th set:
Partner 1 AMRAP LBCs while Partner 2 karaokes to cone and back ~ 35 yds away and then switch. Continue with LBCs but now you run to cone and then skip.
5th set:
Partner 1 AMRAP Bench Press with coupon while Partner 2 Lunges to cone and back ~ 15 yds away and then switch. Each partner does this twice.
6th set:
Partner 1 AMRAP Standing Overhead Press with coupon while Partner 2 Broad Jumps to cone and back ~ 15 yds away and then switch. Each partner does this twice.
Return coupons and mosey back down path to pavilion.
3.5 minute plank:
Hands 30 sec
Elbows 30 sec
Elbows and lift L leg 15 sec
Elbows and lift R leg 15 sec
Side plank reaching up with R hand 30 sec
Side plank reaching up with L hand 30 sec
Elbows 30 sec
Hands 30 sec
Merkin time bomb: start at 7, next one starts at 3.
Variety PAX exercises x 10reps to include American Hammer, Reach to the sky, Scissor planks, Flutter kicks, box cutters, Big Boys, LBCs.
COT: Countarama, Namearama, Announcements (couple people talked about Angels in Disguise and donating to the cause), intentions and final blessing!
April
F3 Louisville 