“Alexa, what did you do for your last Q?”
Here’s what happened:
These HIM’s were ready to work: Bulletin (R), Gilligan, Alexa (QIC)
The weather was comfortable and dry.
An introduction and disclaimer were given. Because the Q is such a nice guy and wanted everyone to get better, we had a Slaughter Start to get warm and start the improvement process.
The COP workouts were: SSH’s, Imperial Kickers, Kendra Newmans, Grass Grabbers, Downward Dog/Stretches. Then there was a short mosey before grabbing coupons.
We’ll do 7 rounds. Each round will be 4 minutes long. There will be one exercise per round, so we’ll do AMRAP. If you start to tire out, then simplify the exercise so that you can keep moving for 4 minutes.
Round 1: Manmakers
Round 2: KBS
Round 3: Weighted Merkins
Round 4: Pullups
Round 5: Weighted Squats
Round 6/7: Big Boys (2min) Curls (2min)
Then it was time for COT. Everyone got closer. Announcements were made. Thanks were given. Intentions were offered. Everyone headed out ready to crush the day.
“Alexa, STOP!”
F3 Louisville 