QIC: Scuba Steve
10 Pax: Bojangles*, Wham, Oboe, Pixar, Butcher, FloJo, Pope, Tammy Faye Baker, Violet, Scuba Steve
Circled up around the flag… Ain’t nobody tearing an Achilles on my watch! Already broke a heart @f3pope and I couldn’t put someone on the IR list for the A-Olympics, uh uh!
Warm up: toe touches, runners stretch, baby mountain climbers, quad stretch, soldier boy tell ’em
Mosey to the basketball courts – disclaimer: no one was posterized
Warmer up: grass grabbers, fast SSH, imperial squat walkers, copperhead merkins, 5 Boyos… 5 Boyos… 5 Boyos…
5-minute abs: lbcs, left side lbcs, right side lbcs, plank, right side plank, left side plank, flutter kicks, american hammers, freddie mercury’s, pickle pounders
Prisoner Mosey to Cogan’s Cove – broke off into two groups and sprinted to the top of the hill, jogged over to the cut-through next to the tennis courts
Thang: inch worm modified bear crawl burpee lunge bonanza. Everyone got in a single file line, when the leader calls down, everyone walks out on hands into merkin position, down for merkin, walk back on hands into standing position, squat, lunge 4x (2/leg). The pax in the back would sprint to the front, call down, rinse and repeat. As we made our way about 1/2 way around the 1/4 mile loop, we doubled the merkins, squats, and lunges until we returned to home base.
Once we got back to the meeting spot we took off to hit the courts for a little more fun… 5-minute abs AGAIN and then jack web to smoke out the shoulders.
You fools got Scubed — #ScubaSteveSpecial
F3 Louisville 