it was a great turn out this morning in the gloom. 12 him’s pushed through my workout. It was good to see some travelers from other ao’s.
Pax: sadie,birdie,charloais, krispy kreme, shuttlecock, schoztie, grandpa bear, fannypack, kilo, pk, captain insano, and thumbtack q.
I told the announcement i am not a professional and modify if needed. The pax then moseyed to the courtyard for cop.
Cop:
ssh IC 25 reps, grass grabbers 25 IC, abe agodas IC 15, hamstring stretch left then right, plank stretching. We finished with 12 merkins on me. Then we moseyed to the egde of the painted parking lot for modified indian run.
The pax was instructed to start an indian run around the parking lot. The person in the back dropped and did five merkins and then caught the pax. When they passed the person in front of them they dropped and did their merkins. We rinsed and repeated four times. The pax ended at the goal line and had a ten count break while awaiting instruction for the next thang.
Thang one
The pax partnered up and i instructed that while one partner ran the other partner did the excercises. The distances alternated between 100 yds and fifty yards. With a bernie sanders back. The excercises were flutter kicks, sumo squats, t merkins, mountain climbers, after the pax completed the first round i changed the excercises to jump squats, overheadclaps, lbc’s, & skiers. All excercises were amrap until partner returned. After a few ten counts it was time for thang two.
thang two
same partners were together and while the first partner did burpees the other partner did ssh. The first set was ten reps, when the pax finished we rinsed and repeated the sequence three more times with five burpees.
Sadie then ended it with a nasty aborama.
Thumbtack out
F3 Louisville 