I don’t get too wordy with my backblast and this one will be no different.
PAX (26) – The G.O.A.T. (2.0), Gilligan, Lady Bird, Le Pew, Jitterbug (R), Solo, Grizzly, Short Circuit, Iceman (R), Cochran, Valdez, Amelia, Little Jerry (R), Cowboy, Gizelle, Fungi, Gremlin, Double Down (R), Goooooal, Jolly Ranch, Cold Call, Crock Pot, Dutch Oven (FNG), Pelican, Big Bird, Bulletin Q (R)
Great turn out on a beautiful cool morning, so let’s get started.
Disclaimer – 1 FNG (Dutch Oven)
Mosey the long way to lot in front of the School
COP
20 SSH IC
20 Abe Vigodos IC
Kendra Newmans (arm circles)
Slow Grass Grabber IC
Downward dog
25 Merkins OYO
Mosey to the playgroud
Partner up for Pullups and Merkins, Partner 1 runs to the parking lot edge and does 10 merkins, runs back. Partner 2 does AMRAP Pullups
3 sets EACH, then to the Peritco for Dips
Grab coupons to the main lot
30 seconds each
Curls
OH Extension
Coupon Swings
Merkins
Front Raise
Dead Lift
1 Arm Row (Right)
1 Arm Row (Left)
Squats
Sprint to the other island and walk back for recovery.
We made it through the list 2.5 times before returning the coupons. Stopped in the middle for a brief lesson on proper form of a dead lift (I AM NOT A PROFESSIONAL) but these guys are https://www.youtube.com/watch?v=-rIp9T5ig4A
It’s a bit long but a great explanation of a deadlift. Also one of my favorite youtube channels.
Moseyed back to the Flags for a round of flutter kicks (lead by Iceman) and the negative situps (slow on the way down).
Count -o-rama / Name-o-rama – Named the FNG – Dutch Oven, another recruit of Crock Pot.
Prayed for safety of vacationing travelers and said Our Father.
Thanks for the big crowd, I was shocked at the number that showed up. No better way to start the day with 25 other great men, exercise, fellowship, and prayer.
Bulletin
F3 Louisville 