PAX (16): Backdraft, Captain Insan-o, Carlos’e, Diablo, Dumpster, Flo Jo, Hot Wheels , Iceman, Jitterbug, OJ, Pope, Meatball, Scuba Steve, Tron, Vincent, Violet (Q)
Conditions: 61 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 Squat 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
Thang 1:
Completed 20 sets of bodyweight cardio exercises. Each set consisted of 45 seconds of exercise and 15 seconds of rest. Below is the order exercises completed:
- High Knees
- Squats
- Side to Side Hops
- Mountain Climber
- Plank Shoulder Touch
- Seal Jacks
- Long Jump – 3 Backwards Hops
- Power Skip
- Diagonal Mountain Climber
- Blast Off Push Up
- Tuck Jumps
- HALO Slams
- Speed Skater Jumps
- Burpees
- Squat Jump
- Butt Kicks
- Split Jump
- In-out Squat
- Walk Out Push Up with Squat Jump
- Spider Man Merkins
Thang 2:
Mosey to Cogan’s Corner and partner up. Partner 1: Run down the hill and up the other side of the half pipe Prisoner Style, complete 10 Bobby Hurley’s and then run back down the hill and up the other side. Partner 2: AMRAP Burpees (1st set), Squats (2nd set). Partners took turns running and AMRAP’ing.
COR, NOR, COT: Announcements included F3 Olympics and GoRuck Tough (Oct). Closed with a word of prayer.
F3 Louisville 