Great crew this morning at Pleasantville: Skirmish(R), Sandtrap(R), Milton, Grizzly, Old Bay, Geppetto, Big Bird, Plumb Bob, Grinder (Q)
We started in the usual way, with some COP, but after leading us in SSHs, I had the other PAX lead the group in Abe Vigodas, Merkins, Grass Grabbers and Copperhead Squats. I finished us up with some Downward Dog.
Next was Thang 1: We separated into groups of three and while the first two members of each group did leg throw-downs, the remaining member ran up the hill, did a burpee and ran back. We continued this until each member had run once.
Thang 2: Tabata Core Extravaganza. We did three sets of a Tabata routine that featured the following exercises: Dips, One-Legged Squats, American Hammers, Spiderman Merkins, Apollo Ohnos and DaVincis. 45 seconds on AMRAP for each exercise with a 15 second rest in between. This took us all the way up to 6:11, and we finished out our last four minutes with some round-robin Mary: V-ups, Mountain Climbers and Pickle Pounders are what I remember, although there may have been another.
In COT, I made sure to place myself in the circle where I knew Big Bird would be the Six. I always love hearing his naming story. It brings me pure joy. We finished up with some announcements about upcoming rucks and other events and then made intentions for some folks going through much harder times than ourselves. I am really proud of all the guys that came out today. I can’t think of anywhere else I would have rather started the day.
Grinder out.
F3 Louisville 