It was amazing to see my bro and bro-in-law this morning. I’ve been telling those guys for almost 2 yrs now how they wold love getting up at 5am and running backwards up a hill.
I was greeted at the with enthusiasm this am with 22 happy faces. Dynomite, Jitterbug (R), Ladybird (R) Sandtrap (R), Deep Dish, Whitney (R), Rosie, Holla, Latex, Fanny Pack (R), Flea, Skirmish (R), Mcafee, Iceman (R), Huggies, Maxie, Sweet Tart, Mr. Kottier, Gypsy, Dry Rub, Nino, FNG (Cake Wheel) Bob Ross QIC.
68 degrees and pleasent for the loud disclaimer this morning. I explained how I became part of this fine group and how it grew to what it is now. And then we moseyed to the Warm-up area.
Warm-up
20x SSH’s, Abe Begoda, Mercans, Cherry Pickers, Mountain Climbers.
Next we grabbed 13 coupons ran to the bridge and paired up for AMRAP Dora.
The Thang
Partner 1 Bernie Sanders up the hill and sprints back one he gets to the other side.
Partner 2 does Coupon work and switches off when P1 gets back.
50 Coupon Curls
75 Coupon Squats
100 Coupon Overhead Press
200 Manmakers
Thang 2
Jack Webb – BR shoulder blowout style mercans and shoulder taps.
Circle up and count off. Name Rob our FNG Cake Wheel because he was recently KOed by the spinning cake wheel at a church picnic. Announcements, July ruck and new site Qs.
intentions and end in our father.
-Bob Ross
F3 Louisville 