PAX: Sump Pump, Geppetto, Soft Top, Windshield, No Show, Rih Rih, Deuce (Q)
Weather was a little warm, but not too bad.
Disclaimer given and a short mosey to the front parking lot. Circle up. SSHs, grass-grabbers, downward dog, Kendra Newmans.
Thing 1 – long run throughout the neighborhood, starting through Maryhill Estates and then back through other parts of the neighborhood, stopping intermittently for merkins. Once you got to a stop, it was AMRAP merkins until the six caught up and finished 20 merkins. We stopped 6-7 times and got in about 1.75 miles.
Thing 2 – head to the coupon garden for tabata timer. 45 seconds on, 15 seconds off. Curls, lunges, overhead press, step ups, rows and thrusters. Repeat x 2 for 3 full rounds.
We had about 10 minutes left, so circle up for Mary (LBCs, 1 minute plank, a few others).
Finish with one lap mosey around the school back to the flag.
COR, NOR, COT. Intentions given, prayers for a safe holiday weekend.
Deuce.
F3 Louisville 