Pax: Banana Bread, Charolais (r), Fanny Pack (r), Glauc, Volkswagon, Shuttlecock (r)(q)
Weather: a very nice 50 degrees with little wind.
Training like a champion for this day included the ladder workout. I told the Pax to focus on going as hard as possible on the running, but to slow down and use good form on the exercises.
Mosey to courtyard
COP:
25 Side Shuttle Hops (IC)
Hamstring stretching
15 Merkins
Arm/shoulder stretching
20 Air squats
Plank stretching
Mosey to the parking lot to start the ladder.
Ladder workout:
Rung 1 – Sprint 100 yards to goal line – 25 burpees
Rung 2 – Sprint 200 yards – 50 merkins
Rung 3 – Sprint 300 yards – 100 lunges (50 each leg)
Top – Sprint 400 yards – 200 squats
Rung 3 – Sprint 300 yards – 100 lunges (50 each leg)
Rung 2 – Sprint 200 yards – 50 merkins
Rung 1 – Sprint 100 yards – 25 burpees
COT: Announcements (discussed Convergence on 4/20), intentions and prayer requests. Closed with prayer.
F3 Louisville 