“Alexa, what did you do this morning?”
Ok! Here’s what happened:
These HIM’s showed up, ready to work: Jolly Rancher, Grizzly, Dauber, Bulletin ®, Cochran, Gilligan, Gump, Alexa (QIC)
The weather was hot and humid.
An introduction and disclaimer were given. In a HUGE break from the norm, the Slaughter Start was skipped. We started directly with the mosey around the school to get coupons
The COP workouts were: SSH’s, Toy Soldiers, Kendra Newmans, Grass Grabbers, Downward Dog/Stretches.
The Weinke was explained. The theme was K.I.S.S. (Keep It Simple Stupid). We would do an exercise for :45 seconds, take a :15 second rest and repeat that exercise 2 more times. The plan was to start at the top of the body and work our way down…then put it all together for one full body exercise. The exercises were:
Overhead Press, Skull Crushers, Shrugs, Bentover Rows, Curls, Benchpress, Side Lifts, Big Boys, Squats, Calf Raises, Man Makers.
Circle up. Count off. Name-o-rama. Announcements (July Ruck). Time to get close. Intentions and gratitude. Our Father.
“Alexa, STOP!”
F3 Louisville 