“Alexa, what did you do for the Big Mo before the Derby?”
Here’s what happened:
These HIM’s were ready to work: Worm, Tony Malito, Alexa (QIC)
The weather was comfortable and dry.
An introduction and disclaimer were given. Because the Q is such a nice guy and wanted everyone to get better, we had a Slaughter Start to get warm and start the improvement process.
The COP workouts were: SSH’s, Imperial Kickers, Kendra Newmans, Grass Grabbers, Downward Dog/Stretches. Then there was a short mosey before grabbing weights.
We’ll do 7 rounds. Each round will be 4 minutes long. There will be two exercises per round, so we’ll do AMRAP of each. When you start to tire out, move to the next exercise. Rinse and repeat until time runs out.
Round 1: Shoulder Press / Upright Row
Round 2: Merkins 3-way (Wide, Regular, Diamond) start with the ruck, then without
Round 3: Standing Rows / Curls
Round 4: Squats / Tricep Extension
Round 5: Shrugs / Calf Raises
Round 6: Halos / KBS
Round 7: Lateral Raise / Forearm Curls
Then it was time for COT. We got closer. Announcements were made. Thanks were given. Intentions were offered. Everyone headed out ready to crush the day.
“Alexa, STOP!”
F3 Louisville 