Weather 70 degrees. Clear
Pax (6) – Huggies (QIC), Mr. Hat, Latex, Frosted Tips, Harbaugh, Meter Maid
Long Run Park could be the newest addition to our growing list of AOs. Its pretty dark in the gloom at 5:15 but I think that there will be more lights available as we go forward. Otherwise, I think this place has a lot of potential.
COP
25 SSH IC
20 Grass Grabbers IC
10 Fasst SSH IC
20 Hillbilly Walkers IC
10 Fast SSH IC
Quick Mosey around the bball court
Thang 1 – Modified Death Star
We placed all our kettle bells and ruck plates in the middle along the half court line. Each Pax took a position at around the bball court. Each at the 4 corners and 2 at the half court line across from each other.
Each Pax, starting at their spot, did 5 burpees and then bear crawled toward the center. In the center they would do 30 reps of a weighted exercise of their choosing (Kettle bell swings, overhead press, kettle bell squats etc.) They would then Bernie Sanders back to their starting location. They would then move clockwise around the basketball court repeating the above at every spot until everyone got around once.
Thang 2 – 10 rep ladder exercises
We did a latter consisting of 10 reps of (Merkins, weighted flutter kicks, Chest press leg extension, dips, weighted american hammers, weighted squats, big boy situps, and man makers)
We did a suicide with one burpee at each cone in between sets.
This used up all our time.
COT
Thanks to Mr. Hat for getting this black ops going. I think it will help a lot of guys in the area when school starts. It’s been nice seeing Mr. Hat back in the gloom more often.
Huggies Out
F3 Louisville 