(15) Violet, Scuba Steve, Wham!, Vincent, Nugget, Tron, Dunphy, Undertaker (DR), Buschhhhh, Pope, Digiorno, Glen Ross, Trump, Gillispie, and FloJo all got better on Thursday with a good all out workout.
Why FloJo? Well, I was once a runner, and love to work on getting back into it. So as advertised in the PB, some running, burpees and coupons were on tap Thursday morning.
Disclaimers away, and then started with mosey around the O for roughly 1-mile, stopping about every third of a mile for warm ups:
SSH x 25 IC + 5 Burpees (stop 1)
Imperial Squat Walkers x 13 IC + 5 burpees (stop 2)
Grass Grabbers x 13 IC + light stretching (stop 3)
Over the Cogans Cove for Thang 1
Start at the bottom of the hill. There are 10 light poles on the left hand side. Instructed everyone that we were going to sprint to each second pole (skip one), and then stop. First stop: 10 burpees, second stop: 8 burpees…so on down to 2 as you reach Lexington road. Planked up for the six, and then turn around to go back up the ladder. Sprint to second pole, 2 burpees, sprint two more poles, 4 burpees…..end at 10 at the bottom of the hill.
Lunge walk about 2/3 up the hill toward the park, then over for some coupon work.
Thang 2
Partner up for some Tabata. 45 seconds on, 15 second off.
Round 1: Coupon Overhead Press / Big Boy Situps….switch
Round 2: Coupon Curls / American Hammers….switch
Round 3: Kettle Bell upright raises / Flutter Kicks….switch
Rinse and repeat, switch Kettle Bell uprights to Kettle Bell swings in final round.
45 minutes already, time flies when you are kicking butt!
Couple of intentions said, followed by thanks for keeping me excited and at a loss for sleep leading into Q. F3 is a lifechanger!
FloJo
F3 Louisville 