PAX: Red Wagon, Wildflower, Gisele, McAfee, Jolly Rancher, Asian Zing (R) Mama’s Boy, Kimble, StormTrooper, Peach, Alexa, Dauber, Gillian, Red Card, My Pleasure, Scratch and Dent, Crockpot, PK, Dutch Oven, Cratchit, Captain Crunchberry (Q)
Weather: Nice and cool, 66 degrees.
Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. Aye?
Being a firefighter, and having to be awakened in the middle of a dead sleep, and need to be ready to perform, I felt it only fitting to hit it hard to start. So we had a “Slaughter Start” – 20 burpee as soon as the disclaimer was given.
Then we moseyed to the front lot for some COP.
– Good Morning stretch.
– 10 Grass Grabbers IC
– Runners stretch.
– Michael Phelps
– Kendra Newman
Following COP, we finished the mosey to redeem our coupons, and gathered in the back lot.
Again following the theme of fire fighting, the PAX we split into “crews”.
Each crew had three A-L-A-R-Ms (arms, legs, abs, exercise 1, exercise 2) to respond to.
ALARM 1 – 15 count – Shoulder Presses (w/ coupon), Lunges, LBCs, Burpees, Squats
ALARM 2 – 20 count – Carolina Dry Docks, Step Back Lunges, Box Cutters, Curls, Suzanne Somes Squats
ALARM 3 – 30 count – Air Presses, Pistons, Plank Jacks, Merkins, Hydraulic Squats
After all the A-L-A-R-Ms were completed, we returned the coupons. and circled up for a pep talk. The part of firefighting you don’t see in the movies/television, is once the fire is under control, the real work begins. So jist when you thought we were finished, we ran two laps around the parking islands. Finally we circled up for up for Mary.
I expressed appreciation for this group of HIMs. While it might have taken a lot of persistence from Jolly Rancher to get me to show up the first time, it is the rest of the group that keeps me coming back.
F3 Louisville 