Conditions: Perfect.. I think 45 -55 degrees is perfect ITG.
Glauc Q
Charlois, Shuttlecock, Gpa Bear, Saturday Sadie, Double Header
I wanted see how a workout would do if I kept things simple:
We did COP (15 Hillbilly walkers, plank stretching, cherry pickers (right and left side), SSH (25 IC), plank streching,… finished with a few twerkins
AB O Rama (all 20 count, single and all a version of LBC) Legs on ground, regular, right leg out, left leg out, both legs up, “full”, legs to the right, legs to the left, freddie mercury
the thang: run 150 – 400 yards around bayside and do a 10:40 (just one set 10 of one exercise, 40 of another) The sequence of the 10:40 is as follows 1) Merkins : Shoulder taps 2) mexican jumping bean squats / curtsey lunge (20 each leg) 3) Burpees : SSH 4) big boi sit up : ankle biters.
Overall we made it through the sequence 2 1/2 times. will probably running a total of 1.5 miles.
A great way to start a saturday.
COT, Prayer and Glauc OUT!
F3 Louisville 