PAX: Airball, Jitterbug (R), Meatball, and SnowDay (Q).
Weather: 48 Degrees and Clear.
Being that we had the capture the flag ruck to look forward to, I kept this one somewhat simple and easy. Nothing too intense or heavy.
We started with a quick warm-up consisting of SSH’s, Abe Vigodas, Kendra Newmans, and leg stretching.
Thang 1:
Quick run around the park starting at the monument and stopping at the big lot.
Thang 2:
We each grabbed two of the medium sized coupons, which I believe once made up Kilo’s retaining wall. We partnered up and took a knee side-by-side in the grass. Partners then passed two blocks at a time while rotating to one side and returning them to the other partner to do the same. This was done for one minute, 2 X on each side.
Thang 3:
Using a parking space, we worked on some speed/agility drills. We did three sets of each of the following for one minute with a short rest in between – Shoot the Gap, Corners/Shuffle, and Tap the Line.
Thang 4:
Picking up the coupons we did three rounds of the following for 30 seconds on each side – Glamour Curls, Shoulder/Back Extension, and Moon/Warrior 3. All three of these were done while balancing on one leg which worked a little bit of everything.
Thang 5:
We ended the workout with 5 minutes of stretching. Sometimes I don’t think we do enough of this… or at least I don’t do it enough.
COT: We spoke briefly about the ruck and gave a quick shout out to the Sky Q then proceeded to take on the remainder of the day.
SnowDay
F3 Louisville 