PAX (13): Adidas, Brother At Law, Flo Jo, Gillespie, Krillin (FNG), Lobsta, Nickelback, OJ, Pixar, Scuba Steve, Trump, Vincent (R), Violet (Q)
Conditions: 74, Hot and Muggy
Warm Up: Mosey to Wham Island
- 15 x SSH
- 5 BOYO
- 10 x Abe Vigoda (IC)
- 5 BOYO
- 15 x Mountain Climber (IC)
- 5 BOYO
- 30 Seconds Forward and Reverse Arm Circle, Left and Right Hip Rotation OYO
- 5 BOYO
- 30 Seconds Stretch OYO
Thang 1: Half Mile Run from Wham Island along Seneca Park Road to Old Cannons Lane
- PAX were divided into 2 groups based on mile run pace. The group with a mile run pace of 8:59 per mile or greater was given a 60 second head start
Thang 2: Hill Sprints to Achieve Max Heart Rate
- 5 x 20 Second Hill Sprints with 15 Sec Rest In Between
- If you did not make it to the bottom during the rest period, you just started the sprint from your location
- Crab Walk to first pole, bear crawl to second pole, sprint to third pole
- Bernie Sanders to second pole, sprint to fourth pole
Thang 3: Fartlek and Indian Run back to the Flag
- Conducted a fartlek for 0.6 miles with 4 increased speed intervals along Old Cannons Road to Huntington Road
- Conducted a half-mile Indian Run along Huntington Road back to the Flag
- Flutter Kicks and Freddie Mercuries (30 reps each) were completed to fill the last 2 minutes.
COR, NOR, COT: Sign up for October Ruck. Closed with a word of prayer.
F3 Louisville 