PAX (17): Frosted Tips, Airball, Meatball, Huggies, Nino, Husky, Catfish, Nice and Slow, Mr. Kotter, Snacks, Minnow, FNG (Brad Chaffee)Black Cat, Harbaugh, FNG Robin, FNG Batman (R), FNG (Jamie Abrittron) Elton, Bulletin Q (R)
I’ve been looking forward to this Q because I knew I was going to headlock a couple of guys I’ve been working on a few months. I was not disappointed because both of them showed up plus two other FNGs. I pretty much knew what their F3 names would be before we started. I’ve been working out with Batman for 10+ years and he is a beast at 74 years old (if any HIMs saw him doing pullups, they know what I’m talking about). Any 74 year old man that has a cool nickname already, gets to keep the name. Batman’s son was my other headlock, so he had to be Robin.
Disclaimer – I am not a professional – You are here of your own free will – Please modify exercises as necessary.
Mosey to around lot twice
COP
20 SSH IC
20 Abe Vigodos IC
Kendra Newmans
Slow Grass Grabber IC
Downward dog
25 Merkins
Mosey to coupons
12 reps each
Curls
OH Extension
Shoulder Press
Front Raise
1 Arm Row (Right)
1 Arm Row (Left)
All out to the top of the hill, mosey halfway back, walk the rest to allow our HR to come down a bit.
Rinse and repeat 3 times
Pullups and Merkins – Partner Up –
Partner 1 runs to the fire hydrant and does 10 merkins, runs back.
Partner 2 rests until Partner 1 gets to the fire hydrant, then AMRAP Pullups
3 sets EACH
Mosey to the bottom speed bump
20 Squats
20 Lunges
20 Split squats
20 Squats
1 minute of Big Boy Sit ups
COT Around the Flag
Countorama/Nameorama/Name 4 FNGs/Announcements
We had periods of Rest during the workout today on purpose. Rest is important for our body, mind, and soul. Rest is mentioned in the Bible many times and Jesus even took his disciples to places to rest. Rest rejuvenates and rebuilds, let’s not forget to use it when needed. Closed out with an Our Father.
F3 Louisville 