PAX (17): Cutlass, Flea, Greenwich, Kilo, Rhythm, PK, Carlos’e, Sweettart, Atlas, Tony Malito, Flounder, Johnny on the Pot, Drysdale, Carlton, Zipline, Bob Ross, Eto.
This was my first Q since returning to F3 after a relatively long hiatus. Despite this, I was extremely excited to get out and lead a workout. As the cars kept rolling in, I was reminded how special this thing of ours is. It is special to all of you, and it is still very special to me.
Despite being very distracted by the apparent drug user kids clamoring around on the jungle gym and doing PT under the benches at the pavilion at 5:20am, I was jacked up and ready to lead this morning. (quick side note: I had a speaker and was extremely tempted to have the PAX join me in charging the kids with a Police siren blaring from my speaker but alas, they were out of sight by the time we were heading back to the seal).
Warm Up:
Arm Circles
Abe Vigoda x 20
Grass Grabbers x 20
SSH: 20
Thang 1:
Mosey’d to the big Parking lot for 4 corners. As a Pax:
10 Burpee’s at each corner of the lot sprinting in between. (40)
20 Merkin’s at each corner of the lot sprinting in between (80)
30 Squat’s at each corner of the lot sprinting in between (120)
40 IW’s at each corner of the lot sprinting in between (160)
Thang 2:
All Pax grabbed a coupon and lined up in the big lot with a partner.
Partner 1 started on the following exercises while partner 2 did weighted lunge walks to the other side of the lot, dropped there coupon, and sprinted back.
200 Overhead Presses
250 Rows
300 Curls
As P2 returned, Partner 1 Sprinted to pick up the coupon and did weighted lunges back while P2 picked up where P1 left off.
Bob Ross won the guess that band segment of the workout with “A Perfect Circle” playing one of my favorites, “Magdelena”
COT was quick as today was the first day of school for many 2.0’s. Prayers were spoken. HIM’s got better.
Cutlass Out
F3 Louisville 