6 Pax: Fanny Pack (r), Banana Bread, Charolais (r), Schotzie, Birdie, Shuttlecock (r)(q)
YHC, Fanny Pack and Banana Bread showed up a half hour early for a pre-workout run. Ran around the MLC campus for about 2.5 miles and finished back at the parking lot just in time to meet the others to begin the F3 workout.
Mosey to courtyard in front of school
COP
Side Shuttle Hops 15 IC
Grass Grabbers 15 IC
Merkins 15
Shoulder stretches
Side Shuttle Hops 15 IC
Plank stretches
Mosey out to parking lot
Thang 1: (55 burpees, 220 bear crawls)
1 to 4 ratio
Burpee then Bear Crawl
Mosey back to courtyard
Thang 2: (do exercise at station 2-4 until relieved by station 1)
Station 1: 10 burpies
Station 2: Box jumps
Station 3: Elbow planks
Station 4: LBCs
Rinse and repeat
Thang 3: (Everyone got a chance to pick their favorite Mary exercise)
25 Big Boy Situps
15 Freddy Mercury’s IC
15 Ankle Biters IC
15 Flutter Kicks IC
Plank 25 count
25 V-ups
COT: Shared announcements, intentions and prayer requests. Closed with prayer.
F3 Louisville 