This was only my 3rd Q but we by no means took it easy. We beat the rain and had a challenging workout full of burpees that included some running, upper body and core. The rain held off for us but the humidity made for a sweatfest. It was a small group today but we got after it to say the least.
PAX:
RIH RIH – Q
GLEN ROSS
FRIDGE
DUECE
WHAM
BLUEPRINT
Warmup:
Short mosey
Side Straddle Hop (30)
Burpee (10)
Kendra Newman
Grass Grabber
Downward down
Mosey to coupons
Indian Run w/ coupon around the field ending at the sidewalk on Cherrywood
Session 1
Dips (25)
Alligator merkin to cone 1
Reverse bear crawl back
Dips (25)
Lunge walk w/ coupon to cone 2
Incline merkins (25)
Lunge walk back to start
Incline merkins (25)
Overhead carry coupon to cone 3
Rows (25)
Session 2
Partner wheelbarrow to first cone
Switch and wheelbarrow to second cone
Bear crawl to start
Full sprint to last cone
Session 3
LBC (40)
Alligator merkin to cone 1
Reverse bear crawl back
LBC (40)
Lunge walk w/ coupon to cone 2
Plank jacks (40)
Lunge walk back to start
Plank jacks (40)
Overhead carry coupon to cone 3
American Hammer (40)
Session 4
Partner wheelbarrow to first cone
Switch and wheelbarrow to second cone
Bear crawl to start
Full sprint to last con
Session 5
11’s
Burpees
Copperhead squats
Finish
LBC (20)
American hammer (20)
F3 Louisville 