My VQ at Vets did not disappoint. Great group of Pax showed up for an Iceman Beatdown. The COP workout is my new favorite. I learned this WO that PK trained for the olympics as a speed skater but realized he was better at ice dancing.
Pax -Worm,PK,Dynomite!,Maxi,Hot Wheels,Huggies,Meatball,Snow day,Iceman
The LOP –
High Knees, Butt Kicks, Kareoke, Arm Circles
Circle Up
– Grass Grabbers, Mountain Climbers/Calf Stretch
The Thang – Tabata Style 3O MIN, 24 exercises, 80s music ofcourse
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
Mary
American Hammers 25
Flutter Kicks – 50 in cadence.( Pax favorite)
COT – prayed for all intentions. I ask for some special prayers for my son joining the Air Force and a family friend, Jenni, who just got some tough news as she continues her fight against terminal cancer.
I love you guys!
Ice Out!!!
F3 Louisville 