“Alexa, what did you do this morning?”
Ok! Here’s what happened:
These HIM’s showed up, ready to work: Bulletin (R), CrockPot, Cochran, Gilligan, Miles Davis, Valdez, Dauber, Big Bird, Gisele, Alexa (QIC)
The weather was comfortable with a slight breeze.
A more extensive introduction and disclaimer were given (The Q thinks he has Strep Throat and is on cold medication, so an apology was offered if things got weird) . 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, Abe Vigoda’s, Merkins, Copperhead Squats, Kendra Newmans.
The Weinke was explained. The theme was K.I.S.S. (Keep It Simple Stupid). We would do 4 rounds of work. Each round was 4min long with a 30 sec break. Each round had two workouts; you did the first AMRAP then moved to the second AMRAP, alternating back and forth until time ran out.
The rounds were:
Overhead Press / Calf Raise
Dips / Step Ups
Curls / Squats
Bench / Big Boys
*There wasn’t enough time to get each round in twice so we modified and did each exercise for a 1 min AMRAP.
Put up the coupons and do some Mary:
Flutter Kicks, Pickle Pounders courtesy of Gisele and Gas Pumps via Dauber
Circle up. Count off. Name-o-rama. Announcements (July Ruck). Time to get close. Intentions and gratitude. Our Father.
“Alexa, STOP!”
F3 Louisville 