PAX:
Dynomite
Minnow
Aerobie (R)
Nice and Slow
Jiayou (FNG)
Ladybird (R)
Jitterbug (R)
Iceman (R)
Whitney (R)
Latex
Nino
Woooo
Short change
Mark Smith (F3_Skirmish) (R)
Deep Dish – Q
Disclaimer
Mosey to the parking lot.
Warm up
Stretch right arm across chest
Stretch left arm across chest
SSH (IC)
Plank – Right over left and left over right
Grassgrabbers (IC)
Smurf Jacks (IC)
Time to let the PAX to grab 2 water bottles for the journey. PAX must carry water bottles for the entire workout when not using hands. Nino promptly tells me this was a failure for Star Child.
THANG
5 boyos
Mosey to bridge
10 boyos
Bernie Sanders half way over and mosey to bottom
Plank for 6
Mosey to top of fountain
15 boyos
Bear crawl down and back up
Plank for 6
Mosey to Meth Hill
10 boyos
Run up hill and back
Plank for 6
1 line for mosey IR and one for fast to I-64 overpass
PAX leads mixed workout until 6 arrives
100 Air presses with water bottles
Front arm raise with water bottles
30 Air presses with water bottles
Mosey to flag
End in COT
I believe this was a success!
F3 Louisville 