PAX (12): Butcher, Crock Pot, Flo Jo, Pixar, Pork Chop, Rickshaw (FNG) Rocky, Scuba Steve, Tammy Faye Baker, Tron, Violet (Q), Wham
Conditions: 68 degrees, No Wind, No Rain
Warm Up: Mosey around the tennis courts on the running path to the large field behind the restrooms
- Body Rotations (5 reps each direction of neck rotations, arm rotations, hip rotations, knee and ankle rotations)
- 10 x Abe Vigoda (IC)
- 15 x Imperial Squat Walkers (IC)
- 10 x Grass Grabbers (IC)
- Side Straddle Hops and Burpee Sets; 10 SSH, 1 Burpee: 12 SSH, 2 Burpee: 14 SSH, 4 Burpee: 16 SSH, 6 Burpee: 18 SSH, 8 Burpee: 20 SSH, 10 Burpee
Workout: High Intensity Interval Training (HIIT)
- Completed HIIT sets that included 3 exercises, travel across the field and back, and 90 seconds of active rest while moseying on the running path.
Set 1
- Halo Swings (30 sec)
- Prisoner Jump Squats (30 sec)
- Joe Louis (30 sec)
- Skip across field, complete 25 x Merkins, Skip Back
- 90 seconds of active rest while moseying on running path
Set 2
- T-bones (8 reps)
- Mountain Climbers (30 sec)
- Bobby Hurleys (30 sec)
- Bernie Sanders Across, complete 20x Merkins, run full length back
- 90 seconds of active rest while moseying on running path
Set 3
- Swimming Sea Turtle (30 Sec)
- Flutter Kicks (30 secs)
- Man Makers (10 reps)
- Army Crawl half way across field, run remainder of field, 15 x Merkins
- Monkey Humpers (30 Sec)
Set 4
- Run half mile back to flag OYO
COR, NOR, COT: Announcements included sign up for Ruck Fantasy Draft. Several intentions were provided for healing of friends and family. Closed with a word of prayer.
F3 Louisville 