Pax: Glen Ross, Pepperoni, Windshield, Softtop, Bourbon, NoShow, Whamo, Old Bay, Cornbread (Q)
Weather: 64* at sunrise.
7:00 a.m.: Welcome and Disclaimer given.
Warm-up: quick mosey to the prayer garden for a brief stretch n warm up led by Pepperoni. Then an overhead coupon-run around the trail with stops along the way for incline merkins, decline merkins, and squats.
Thang #1: Pepperoni led a coupon circuit at the basketball court for 20 minutes of work on Coupon Cllings, Merkins, Coupon Presses, Side to side jumps, Coupon Squats, Curls, Dips, Rows, and Overhead presses.
Thang #2: We headed to the playground at 7:25 a.m. and partnered up for a circuit of 8 stations and 3 minutes at each station with the following exercises.
#1. Swing sets. Performed with feet on the swings and hands or forearms on the ground in plank position. Saws:10x– with forearms on the ground, “saw” back and forth. Pike-up:10x– with hands on the ground, lift hips into the air for a downward dog position, then back to plank. Merkin:10x– still in plank with feet on swings.
#2 Slides. Bear-walkup the walk/steps to the slide. Each 4 paces do 1 merkin. Then slide down the slide or climb down the rock wall. Run back. Repeat.
#3 Under the slides. Pole climb: Get in plank position in front of the poles. Then using your hands “climb” hand over hand up the pole while remaining in plank. Then back down. Incline Merkin 10x (use the balance bar). Dips 10x (use the toad-stools or balance bar)
#4 Merry-go-round. Horizontal pull-up Rows: 10x. Use the low center bar to extend the body horizontally facing up. Pull-up. Dips: 15x. Use playground edge or bench.
#5 Soft surface. Big Boys 10x. American Hammers 10x. Flutter Kicks 20x
#6 Monkey Bars. Pull-ups – 5x(do negatives if you are weak on these). Decline Merkinss 10x. Rings– Hang from the rings and go hand over hand through the rings
#7 Basketball Court. Manmakers – 5x. Coupon swing – 10x. lunges 10x
#8 Toadstools. Dips 5x. Crabwalk forward 5 paces. Crab-jacks 5x. Crabwalk back and repeat.
We finished the circuit at 7:59. Coupons returned to the prayer garden and then back to the flag. COT with announcements, prayer intentions and a closing by praying the Our Father together. Great morning together building one another up to be better men.
F3 Louisville 