This morning there was a 50% chance of rain. We didn’t get any rain, but endured a Viking storm!*
Vikings like to carry and throw heavy things, and we did that this morning. After a short warm up / stretch we battled through the following:
Medicine ball slams. Where you circle up and each person runs in the middle to slam the ball down 5 times while others are am-rapping exercises.
- Round 1 – squats
- Round 2 – merkins
- Round 3 – Big Boys
Viking Toss. We split into 2 teams and raced against each other. Each had their own medicine ball to run and toss down to the main road and all the way back up the hill.
Coupon time:
- 30 curls
- 30 seconds stationary curl (hold block half way)
- 50 bench
Viking toss round 2 & 3. In the end team Catfish/Milton won it 2-1.
Coupons again; rinse and repeat but up to 75 bench press
Medicine ball slams, rinse and repeat with doing 2 rounds of 5 merkins on the ball itself (while other am-rep exercises)
Indian run ¼ mile out to fishing area and mosey back
Coupon curls repeat
Medicine ball big boys: Did a big boy with a medicine ball then tossing it to your partner for them to do it. Increased reps with the ball with each circuit.
Some round robin merry, and done!
Thanks for going into battle with me:
- Viking (Q)
- Catfish
- Scratch N Dent
- Milton
*not sure what a “Viking storm” is, but sounds tough so I’ll go with it 😉
F3 Louisville 