06/29: Q Glauc : PAX: Birdie, Charlois, Scuba Steve, Gilly
Long mosey around school back to COP area..
COP: Not recorded, but I am sure some form of hillbilly walkers, SSH, Plank Stretching and maybe a few burpees.
The Thang:
1 Minute intervals @ 9 stations:
- Burpees, 2. Merkins, 3. Big Bois 4) squat with front raise 5) supermans 6) SSH 7) Big Boi’s 8) Merkin rows 10×10 per side for the minute 9) curtsey lunge with coupons .. There was a 14 second break between.
Between sets we did a long mosey around the school.. and repeated above…
AFter that set, another long mosey around school
Finished it out with “Beautiful name” Plank the entire song Merkin on the descriptive names of The Man.
07/04/19: 4th of july , Q: Glauc Pax: Decaf, Charlois, Birdie, shuttlecock
Mosey to front of shool for COP. COP some form of hillbilly walkers, plank stretching, ssh, hamstring hold, etc…. Mosey to rear of school.
Meet in the middle ‘USA” themed.
“God Bless America” Lee Greenwood : P1 on one end of the parking lot, P2 on the other , mosey tothe middle 7 Boo ya merkins, bernie sanders back, 2 burpees.. repeat the entire song
1 minute intervals of ace / gary: instead of timer played “Bugle Call” 40 seconds, and “Taps” 53 seconds.
“Born in the USA” Bruce Springsteen.. same as above,, @ middle 8 boo ya squats, bernie back, 8 anton ono’s, repeat the entire song
same 1 minute interval as above
“America The Beautiful” same as above 10 Boo ya planks in the middle , bernie sanders back.. 2 burpees.. repeat the entire song\
same 1 minute ace/gary interval as above.
Mosey back to flag for a Leann Rimes rendition of the National Anthem…
07/23/19:
Glauc Q:
PAX: Charlois, Thumbtack, Gpa Bear, Shuttlecock, Schotzie, Fanny Pack, Decaf
we started with COP of strectching /warming up.. following by glauc ab o rama to get that core engaged.
The workout was simple…. run a segment between 100-200 yards and do one 10:40 ratio of the following workouts … this was only one round 10 of one exercise 40 of the other.
Merkins (10): Shoulder Taps (40)
Mexican Jumping Squats (10): curtsey lunge (R / L) (40)
Burpees (10): SSH (40)
Big Bois (10): LBC (40)
Repeated the sequence until time ran out… Think we made it through 2 complete times and had a repeat on the merkins:shoulder taps & squats/ lunges
Love this workout..
proud to be a part of the 100+ that posted @ F3 louisville.
Glauc OUT!
F3 Louisville 