PAX – Glen Ross, PED, Fergie, Fall Guy and Vincent (Q). Weather – 68 degrees which is pretty cool but with all of the rain, the air was damp and heavy. It did not take long for the sweat to start pouring. Gear, New Balance running shoes, Black Asics running shorts and a light blue Asics dry fit tank, but it was not dry for long.
For some reason I did not sleep well last night so when the alarm went off, I did not want to get up. Had I not been Q’ing, I would not have fart-sacked for certain. As usual, I am glad I made it out to lead a great group of HIM’s.
We moseyed to the tennis courts for some COP. SSH’s IC, Downward dog with calf stretches, runners stretch and Cobra, Grass Grabbers and copper head Squats.
From there we made our way over to Cogan’s corner/Merkin mountain for a little crazy eights with a twist. At the top of the cul-de-sac do one Imperial squat walker, run to the bottom of the hill for 5 burpees (the twist), then run to the top of the other side for 7 Bobby Hurley’s. Repeat the process until we are at 7 Imp. Squat Walkers and one bobby hurley – 5 burpees at the bottom of the hill each time through. Side note – the FIA ladies were using the hill and doing something similar, burpees at the bottom of the hill and another exercise at the top. It’s always good to see them out in the Gloom getting better as well.
Next we ran to the bridge for another crazy eight cycle, 7 dips, one incline merkin, 6/2, 5/3, etc.
With merkins and dips completed we ran the long way back to the tennis courts for some core work and Mary. Single leg dead lift, 10 each side, Plank, side plank each arm, plank jacks, forearms and shoulder taps. For Mary, we did heel touch crunches, flutter kicks and Freddy Mercurys all in cadence. Last, merkins in cadence to help with the June totals.
That wrapped up the day and we finished with COT. Said a prayer of thanks for Father’s day blessings and strength for those who are estranged from a love one or struggled with the day.
Until next time – SYITG. Vincent.
F3 Louisville 