I really enjoy this AO more and more and can’t recommend enough trying to work it into your rotation. It was my first Q outside of Posh so my thanks to Grinder for the opportunity. Was looking forward to one last beatdown before vacation and luckily the rain held off.
PAX: Jitterbug (QIC), Grinder, Pew Pew, Airplane, Cowboy, Fergie, Viking, Kimball, Snowman, Wildflower
Indian Run Mosey to middle school with the 6 doing a Burpee before the sprint and then COP: SSH (20), Grass Grabbers (20), Abe Vigodas (15), Kendra Newmans, Plank Stretches. Finished by holding Plank for 5 Merkins, 10 Mountain Climbers, then 5 more Merkins in succession; in Cadence
Thang 1- Partner up, Wheelbarrow from one side of lot to the other then 20 Booya Merkins, Switch Wheelbarrow Back and do 15 Booya Merkins, Rinse and repeat with 10 then 5 Booyas
Thang 2- Make our way to Amphitheater doing a Blimps on the way; 5 Burpees, 10 Lunges, (almost forgot these and tried to go right to the letter I,( Thanks Grinder for keeping an eye on me:) ) 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats. In between letters we moseyed, high kneed, but kicked, karaokied and flo jo’d
Thang 3- Back at the Amphitheater- We began an 11 using the Amphitheater steps with Burpees and Bobby Hurleys. Candidly YHC had misremembered the length of these steps, wanting to work in a few other things I audibled and this became a seven. Still sucked plenty
Thang 4- Grabbed a wall and did 3 consecutive sets of 20 Dips followed by 10 Incline Merkins.
Gassed! But still time for a few minutes of Mary
Announcements Centered mainly around upcoming Convergence and Ruck just prior
COT- Getting ready for Spring Break was a reminder that last years Spring Break was where it all started with me for F3, (a sincere thank you to Iceman for his persistence). I shared with the group some changes I have observed about myself over the last year. A better perspective on what is really important, more thoughtful, slower to anger; in short a better man. The one thing that is different between me now and a year ago is F3. I shared a story of some friends of my family who have suffered tragedy in a couple of different ways over the last two years and asked for prayers. I tied it in with lessons I’ve learned in the past year and lessons this group has learned. Each day is a gift, take nothing for granted; don’t be too quick to judge because you have no idea what someone is contending with. I am grateful for all of you! Jitterbug Out
F3 Louisville 