Pax: Shuttlecock (r)(q)
I had a bad feeling when Sadie HC that he would be there. 6am came and went and ol’ Shuttlecock was all alone. But that’s OK, I was up and out, so might as well make the best of it.
Mosey around school, then head to courtyard.
COP:
30 Side Shuttle Hops (IC)
15 Merkins
20 Imperial Walkers
Plank stretching
In the courtyard:
Thang 1:
40 second exercise, 20 second rest
Merkins
Air Squats
Wide Fly Merkins
Lunges
Incline Merkins
Side Straddle Hops
Decline Merkins
Burpees
Rinse and repeat
Mosey over to coupons
Thang 2:
With mini coupons (bricks)
25 Bent over back flys
25 Shoulder flys
25 Front flys
25 Alternating curls (IC)
Rinse and repeat
Mosey around school one more time, stop at flag for count’o’roma, name’o’roma and finish with prayer.
F3 Louisville 