Weather – sunny and perfect 55 degrees 81% humidity
Pax 9 – Huggies (Q), Gypsy, Iceman (R), Lady Bird (R), Wapner, Mr. Kotter, Drysdale, PK, Nino
I love the north posh. I was stoked to get to Q here on a Saturday with some daylight, as there was a 5K race going on at our normal location. I wanted to use the whole space because there are so many good places to workout and probably many more that we haven’t discovered yet.
Disclaimer
Mosey down the path to the small grove area at the top of Nino’s hill.
COP
25 SSH IC
15 Imperial Squat Walkers IC
20 Abe Vigodas IC
20 Grass Grabbers IC
Downward Dog stretches
Dive Bombers – 5 Burpees, 5 Merkins, 5 Superman’s, 5 Superman’s, 5 Merkins, 5 Burpees
Mosey on Down the Path
The Thang
Merkin Jack Webb 1 to 4 ratio merkins to air presses
All you got sprint down the bath to the curve along the wall
Big Boy Jack Webb 1 to 4 ratio Big Boys to LBCs
Mosey to the large field next to the pit
Bear Crawl Jack Web – 1 to 4 ratio of Merkins to Bear Crawls up to 10/40
Mosey to the path in front of the pit (There was a farmer’s market going on in the pit parking lot)
Lunge walk to the grassy area just beyond the pit. There is a grassy hill that leads up to the road right at the bear crawl stairs.
10 Burpees at the bottom of the hill. Run to the top and do 9 squats. We worked our way down to 1 running up or down the hill after each set.
This is the part where I almost spilled merlot as a Q.
Bear crawl up the stairs.
Mosey by the pond to the covered picnic area.
30 dips IC
20 Hello Dolly’s IC
10 Freddy Mercuries IC
1 minute elbow plank
Mosey up the path towards our starting location
Bear Crawl Native American run – line up single file doing a bear crawl up the path. The pax in the back runs to the front and resumes bear crawl.
Once everybody ran we all moseyed on back to the flag
COT
Announcements – Custom GoRuck event 10/11. Sign up today. AO Olympics 5/18
Intentions – Prayers for Retainer and his family on the passing of his mother.
It was an honor to lead. I believe I’ll be feeling this one for the next few days.
Huggies out
F3 Louisville 