PAX (5): Carlos’e, Tammy Faye Baker, Tron, Violet (Q), Wham
Conditions: A balmy 55 degrees, No Wind, No Rain
Warm Up: Mosey around the tennis courts on the running path to the large field behind the restrooms
- 20 x Side Straddle Hops (IC)
- 15 Grass Grabbers (IC)
- 20 Imperial Walkers (IC)
- 10 x Abe Vigoda (IC)
- Body Rotations (5 reps each direction of neck rotations, arm rotations, hip rotations, knee and ankle rotations)
- 30 seconds – stretch on your own
Workout: High Intensity Interval Training (HIIT)
- Completed HIIT sets that included 1 exercise, travel across the field and back, 1 exercise and 90 seconds of active rest while moseying on the running path. Completed 1 full lap around Seneca during the sets.
Set 1
- Alternating Jump Lunges (20 reps)
- Sprint across field (down and back)
- Prison Jump Squats (30 reps)
- 90 seconds of active rest while moseying on running path
Set 2
- Mountain Climbers (20 x 4-count reps)
- Mario Skip half way across field, Karaoke half way across field, sprint full length back
- Bobby Hurley (30 reps)
- 90 seconds of active rest while moseying on running path
Set 3
- Contra Burpees (5 reps)
- Bernie Sanders across field, sprint full length back
- Plank Jacks (25 reps)
- 90 seconds of active rest while moseying on running path
Set 4
- Man Maker variation (10 reps)
- 30 walking lunges then sprint rest of way across field, sprint full length back
- Plank Walk (5 reps: 3x strides left then 3x strides right = 1 rep)
- 90 seconds of active rest while moseying on running path
Set 5
- Plyometric Push-Ups (15 reps)
- Up – Downs (15 x IC reps)
- Sprint across field (down and back)
- Push Up Ladder (descending from 10 only doing even number reps, 5 second plank hold in between sets)
- Plank (30 seconds or maybe a little longer)
- Mosey to the flag
COR, NOR, COT: Announcements included fundraising for Angels in Disguise, Ruck on April 19, Pre-Convergence Ruck on April 20, Convergence on April 20 and Bible Study on Friday. Closed with a word of prayer.
F3 Louisville 