PAX: Chief (R), Cochran, and Bulletin (R) (Q)
I arrived a little early to check out the new path under construction at the park. They haven’t paved yet, so it isn’t quite ready for us to use it in a workout. Hopefully, that comes soon which can bring some interesting workouts in the future.
I started with the disclaimer, all agreed. Then we moseyed around the park for a half mile warm up. Gathered in a triangle for COP. Toy Soldiers, Downward dog with runners stretch, 90-90 stretch, and some grass grabbers.
While we were moseying over to the baseball fields for some DORA, Chief informed me that he was having an issue with his hamstring, so sprinting was out for him. I modified the DORA to be based on reps so Chief could stretch while Cochran and I ran. 50 Merkins, 100 LBCs, 150 Squats – Sprint to the bottom of the hill and mosey back in between sets. Once the modified DORA was completed, we moseyed back to the cars.
The we did one round of Jack Webb (Merkins, air presses) and one round of Jump Squat Holds. The Jump Squat Hold was a new one to me. 10 Jump Squats then 10 count while doing an Al Gore, 9 Jump Squats then 9 count while doing an Al Gore, …. down to 1 and 1 count.
A little MARY and time was up.
COR, NOR, Intentions and done.
Bulletin
F3 Louisville 