It was a great morning in the gloom. Shuttlecock and I got in a good 2 mile pre run to get things kicked off. Charolais and Squid joined us for the workout.
PAX:
Banana Bread (Q)
Shuttlecock (R)
Charolais (R)
Squid
COP:
SSH (IC) x25
Heel stretch
Abe Vigodas (IC) x11
Plank stretching
Jack Webb: (1 to 4 ratio)
Set 1: Merkins & arm raises
Set 2: dips & LBCs
Mosey to the football field
The Thang: 11’s
Set 1: Merkins & air squats
Pax start on the goal line and complete 1 merkin. Super Mario to the 50 yard line and complete 10 air squats. Bernie Sanders back to the goal line. Rinse and repeat the sequence with each set adding up to 11 total exercises (1-10, 2-9, etc)
Set 2: flutter kicks & gas pumps
Rinse and repeat replacing the above exercises with flutter kicks (count one leg) and gas pumps. Also, the runs from end to end are replaced with a mosey.
We ended the workout with more moseying. We would stop sporadically to complete a combination of Burpees and SSH until we arrived back at the flag.
COT:
Count-o-Rama
Name-o-Rama
Announcements
Intentions
It was an end to a great first week for our newest PAX Squid!
-Banana Bread
F3 Louisville 