Pax – Abacus, Ashley, Crockpot, Moms’s Boy, Big Bird, Bulletin, Pew Pew, Fungi, Milton, Alexa, Gilligan, Wildflower, Red Wagon, Kimble, Jerry McGuire, Ladybird, Iceman(Q)
Standard disclaimer that I played professional volleyball.
This was an angry beatdown after I was unable to attend the Ruck Saturday. I want to thank this group of HIMs as I felt much better after the WO. Special thanks to Ladybird who ventured away from the Posh this morning.
We moseyed around the COP as I previewed the pain to come. We all agreed that burpees were the best exercise so I explained a few modified burpees to add to our lexicon.
The LOP – Kinetic style
High Knees, Butt Kicks, quad stretches, Arm Circles
Circle Up
– Grass Grabbers, Plank/Calf Stretch
The Thang – Tabata Style (80s Music, mostly classic rock with a dash of U2 and R.E.M.) 24 exercises- 45 seconds working, 10 seconds switching stations.
COP
BURPEES
CONE JUMP – SIDE TO SIDE
FLUTTER KICKS
BURPEES – TUCK JUMPS
CONE JUMP – FRONT TO BACK
LBC’S
MANMAKERS
SKATERS
BIG BOYS
BURPEES – SQUAT JUMPS
MERKINS
BOX JUMPS
AMERICAN HAMMERS
COUPON PRESS
BURPEES – DIVE BOMBERS
LEUTENANT DAN – SQUAT TO JUMP LUNGE, 1 TO 4 RATIO
COUPON CURLS
BURPEE WEB – AIR PRESS 1 TO 4
PLANK
COUPON PRESS
COUPON SIDE LUNGE
SINGLE LEG BURPEE
COUPON ROWS
DEADLIFT BURPEE
I heard some good mumblechatter so I feel the Pax was pleased with my workout selection.
Bonus Mary
Flutter Kicks – 50 in cadence.( Pax favorite)
Big Boys – 25
COT – So many struggles to pray for – Suicide and cancer intentions were offered. This Pax gets stronger every day. I am proud to be part of this brotherhood. We can overcome all of life’s challenges… stronger together. – Ice Out!!!
F3 Louisville 