Pax: Fall Guy (R), Blueprint, Pork Chop, Glenn Ross, PED, Pope, Fergie (Q)
Weather: Low 70s, and decent humidity.
A pretty simple and straight-forward kind of morning. Start with a quick COP – SSH * 41, Grass Grabbers * 10, DownDog/Runner’s Stretch. Mostly just wanted to get our legs loose, which would get most of the work.
First thang – GIAYG mile. Pope and PED set the pace on this one. No official times were recorded, but records may have been set.
Last thang – 40/20 tabata; 3 exercises for 5 sets each. We did a 1/4 mi run between each set of 5. The sets were T merkins, BBSUs & lunges. To close, we had about 5 minutes left, so we did 40/20 mary with LBCs, V-ups and gas pumps on the 40s, while we planked on the 20s. Closed with one final 1/4 mi lap.
Things turned out a bit more run heavy than I planned (~2.5 mi), but a good way to start the week.
F3 Louisville 