We had a total of 14 PAX out this morning ITG, with three FNGs:
- FNG – Dobber
- FNG – Duffer
- FNG – Captain Crunchberry
- Big Bird
- Trekke
- Pelican
- Back Flop
- Mama’s Boy
- Little Jerry
- Fun Dip
- Jolly Rancher
- Skirmish
- Lady Bird
- LePew (Q)
The workout was dedicated to Double Down’s recovery, and to recognize the hard work we have all put in since his surgery on December 4th. I recycled Mama’s Boy’s Q from December 4th and let everyone know that at 0700.
After reminding everyone that I’m nowhere near a professional and that we all are there to get better, not to get hurt, we moseyed to the COP.
COP:
- 110 Side Straddle Hops in cadence
- 55 Mountain Climbers in cadence
- Downward Dog
- Scorpion
- 55 Imperial Walkers in cadence
- 55 Plank Jacks in cadence
After the COP we moseyed to the coupons, then lined up in the parking lot.
Main Event:
Partner DORA:
P1 ran while P2 performed the exercise:
- 100 Merkins
- 200 Squats
- 200 Curls
- 50 Big Boys
We returned the coupons then circled up for Mary.
Mary:
- 28 Flutter kicks in cadence
- 28 Gas pumps in cadence
- 28 LBCs in cadence
With ten minutes to spare we wrapped it up with an ultimate football game where team 2 beat team 1 2:1.
We then closed it down with COT and intentions. Thank the Sky Q that we have the opportunity to get out together, encourage those that need to be headlocked, and pray for those that aren’t well enough to get out ITG.
Also – reach out to @littlejerry if you want to run tomorrow at 0630. He will be at Memorial Park (I believe) on 6/16.
Enjoy your Father’s Day!
F3 Louisville 