PAX – Catfish, Dunphy, Cochran, Iceman (R), Jitterbug (R), Milton, SweetTart, OJ, Abacus, Grinder
SOS came out after convergence #TheSilo needed a Q or 2. YHC and Grinder stepped forward…maybe everyone else took a step back? HMMM. Either way neither Grinder nor YHC wanted to disappoint the PAX.
Weather – picture perfect. E N O U G H Said!
YHC took the lead for 20 minutes
THANG – Run to bottom of hill and Bernie Sanders back to flag. Yup it sucked. Then 10 minutes of Abs!
- Funky Leg raises
- Funky Balls (lay on back, ball up legs and arms, extend arms overhead on 1 count, pull arms to legs on 2 count, extend legs in V-up position on 3 count, pull legs back up to ball on 4 count, rinse and repeat)
- Extended Freddie Mercury
- Plank up for 10 counts from every PAX
Run back to bottom of hill and sprint back up
THANG 2 – Grinder took over.
Run to bottom of hill and then the fun starts!
Bear Crawl 25 arm movements. Then 5 X Plank Jacks, Merkins, Groiners, Squat Jumps, Burpees. Then 50 Bear Crawl movements with 5 X of the above. Rinse and repeat until back at flag adding 25 Bear Crawls each time. Lucky for us Catfish looks like this
Knocked down some burpees until time hit and moseyed to flag.
Grinder led us out and we all attacked the day!
F3 Louisville 