It was my Vpost and VQ at Pleasantville. Am a big fan of Norton Commons.. If you live there.. kuddos. The place is Pleasantville and I love Verbena Cafe for a good breakfast. Had a general feel of the area after attending a “summer concert series” last year at the amphitheater… but still, had to keep it simple….
conditions: steamy… and I made sure to wear 7″ inseam shorts for @peterandashely (if he were to show up, i felt that I had to know)
Q: Gluac
PAX: Pope, Big Bird, Wildflower, uncle rico, fructose, meter maid, cowboy, blart, scratch n dent, fergie, zima, airplane
Mosey a semi longer way around the ampetheater.. to the main stage.
COT: 12 Hillbilly walkers , 3 Burpees, plank stretching, 3 burpees, hamstring stretching , 3 burpees, SSH (20, IC) , 3 burpees, Plank stretching… 1 minute ace / gary (switch partners – my version of this is one partner doing big boi’s the other holding ankles in plank)
The concept behind the workout was do a mosey and then one set of a 10:40 ratio..
Mosey.. probably about 4 miles.. Merkins: shoulder taps (1 round 10:40) then did one round ace/gary
mosey.. probably about 2.5 miles.. mexican jumping bean squats: curtsey lunge (10:40) then did one round ace and gary
mosey… probably about 5 miles.. burpees: ssh (IC) (10:40).
mosey.. probably about 4.25 miles. Merkins:shoulder taps (10:40), & Merkins: air raises (10:40)
mosey.. about 3.725 miles… mexican jumping bean squats: curtsey lunge (10:40)
mosey .. about 1.2587 miles.. burpees: SSH (only a 5:20) running out of time..
I think we ran about 38.78927 miles…
A great site that has a lot nice spots and some fine HIMS there to support it.. I hope to make it out again soon.
Glauc OUT!
F3 Louisville 