4/24 Backblast #TheBridge KiloQ

D75E6DCE-5EC1-4D0D-9B99-6D4117080834.jpeg

When Nino mentioned that the bridge needed a fill in Q, YHC remembered he was no longer site Q at TheTank and snatched up TheBridge opening faster than a pope burpee.  Always great to lead a workout at the AO where YHC made his first post.  That bridge has produced Beatdowns a plenty in the nearly 2 years F3louisville has been at the Posh.  Today was no different.

Conditions

Absolutely perfect for F3.  55* clear skies light breeze.  Enough to produce a light sweat in shorts and a tee!

 

PAX

Nino, nice n slow, Iceman, mr kotter, dynomite, bob ross, lady bird, sand trap, sweet tart, methane, jitterbug, pew pew, retainer, mcafee, KiloQ

 

Disclaimer;  the following is a suggestion and I’m not a professional.  This is a dream and not reality.

COP

25 SSH

25 Mtn climbers

Native American run over the bridge and to the fountain.  My fav part of this AO.

THE THANG

Partner up for Dora style board of pain.

Running partner goes all the way to the top of the bridge and back.  About 1/4 mile

150 HR merkins

200 Squats

100 burpees

300 donkey kicks

150 HR merkins

100 burpees

Pretty sure no one made it through the 2nd set of 150 HR merkins.

Slow mosey back to flags for COT.

noticed when we got to flags we still had 2 minutes of work.  So we finish with

10 BOYOs

COT

Announcemets made for A-Olympics and GORUCK f3 custom tough.  Intentions for Slider son of Ice and for Mac on his interview today.  Be sure you check out St. pats if you haven’t.  BO been going on there for a few weeks and it’s a nice spot.  Thankful for the day!

Treat others the way you want to be treated.

-Kilo

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: