Finally pooped my O Q cherry! I have to admit, that’s a great site for a workout. 23 PAX came out and got a little bit better. Pope, Vincent (R), Fall Guy (R), Trump, Zartan, Data, Viking, Speed bump, Fergie, PorkChop, Loco, Violet, Tammy Faye Bakker, FloJo, Nugget, Alexa, Scuba Steve, Pixar, Doogie, Paris, Butcher, Tron, Airplane – Q. Conditions: warm, almost hot. Disclaimer was given, the PAX were notified that this would be a run heavy WO and to modify as needed. Short mosey towards cannons lane stopping for COP: grass grabbers – IC, Abe Vigoda – IC.
Last night I asked Alexa if he wanted to join me at the O. He said he needed to run and do legs. No problem!
Thang 1- Run around the path stopping at each bench alternating between Bobby Hurley’s and Squats. Like you’re pooping in the woods squat, not a forward leaning squat.
Thang B- partner up at the tennis courts for some suicides. While partner one runs, partner two starts on 100 squat jump knee tucks and 200 lunges (every time your right leg goes forward is 1).
Thang 3- same run but 300 calf raises and as many LBC as you can before time.
COR:23
NOR: see above
Announcements: sign up to Q, upcoming ruck events. 1st annual chili cook off this fall.
Intentions for all said and unsaid
Always fun to lead this group.
-airplane
F3 Louisville 