Pax (15): Wildflower, Alexa, Double Down, Peach, Jolly Rancher, Kimble, Crock Pot, Dutch Oven, PewPew, Abacus, Brown Water, Cratchit, Gilligan, Jerry Maguire, me (Q)
Conditions: Slight breeze, cool…Perfect
Gear: Shorts, tee, kicks
If you haven’t worked out at The County you should head that way soon. It’s a great spot that offers many different workouts. I appreciate the pax that joined me this morning! It was good to put faces with names! I will plan another visit soon.
5:30AM: I introduced myself, asked if there were any FNG’S, and gave the disclaimer.
Warm-Up: We took a short mosey to a section of the parking lot that is closest to the Central Ave entrance. We began with (5) Burpees. Then Kendrick Newmans, shoulder stretches, and finished with downward dog. We then partnered up and headed to get coupons. One partner retrieved the coupon while the other planked until they returned. We then headed to the back parking lot.
Thing 1:
Partner 1 did 25 curls – then ran to the end of the lot and back. P2 AMRAP V-Ups until P1 returned…switch. We did 4 sets each of curls.
Next: P1 did (10) coupon bench presses, ran to the end of the lot and back. P2 AMRAP squats…switch. We did 3-4 sets each of bench.
Last: P1 did (5) dips ran to the end of the lot, did (5) inclined or decline merkins, and ran back. P2 AMRAP LBC’s…switch. We did 3-4 sets of dips & merkins.
We returned the coupons and headed to the playground.
Thing 2:
With partners do (5) sets each of the following: (10) pull-ups, (10) big boy sit ups, then run to the back dumpster and back (maybe 20-25 yards). We got through this just in time to do 3 1/2 minutes of marry.
Marry:
(10) Gas pumps, (10) American hammers, (10) Freddie Mercury’s, and we finished with (10) Catalina Wine Makers
Counted off, N-O-R, intentions, and I closed with a brief statement and prayer.
Again, thanks to the County boys that came out this morning! I appreciate y’all putting up with me for 45 minutes! It was a pleasure to meet many of you for the first time. Crock Pot, thanks for the insight pre workout. You are a great site-Q!
Until next time,
Peace
Fridge
F3 Louisville 