Weather – warm and humid
PAX – Huggies (Q), Fructose, Uncle Rico, Nino, Goose, Nice n Slow, Airball, Sarbanes, Husky, Gypsy
I was coming off a whirlwind of activities the past few days. Poor planning on my part. The night before was cross country practice for my son followed by a 9/11 ruck (which was fantastic by the way ) ending after 11 pm. Anyway, to say the least I was somewhat sleep deprived.
Mosey to COP
SSH and Grass Grabbers at the base of the hill.
Mosey up the “Hill of Stolen Souls” for more COP
Leg extensions IC, 10 jumps, Downward dog stretches.
Mosey back down the hill
Thang 1
Bristol – 5 laps. Sprint one speed bump and bear crawl the next for one lap.
Thang 2
Partner up with 1 coupon.
Partner 1 to do a 50 yard sprint up the hill running against the other teams.
Partner 2 does a coupon exercise at the base of the hill. (Curls, Skull Crushers, Chest Presses, Coupon Squats)
5 races were completed.
Unfortunately Fructose pulled a muscle during some very explosive running up the hill. He recovered but was unable to finish the workout. He cheered us on nicely though. Hope he rests up and gets better soon.
Thang 3
7’s on the Trinity
Each of us grabbed a coupon and lined up at the base of the steep grassy hill “The Trinity”. Manmakers at the bottom of the hill. Side to side groiners with a merkin at the top of the hill. Pax would then run down the road and back around the triangle “Or Trinity” bear crawling 40 yards along the way to the starting point. We made it through 5 of the 6 laps before time ran out.
We put our coupons back and gave it all we had back to the flag.
COT
Announcements
Intentions – Launch Pad. Fructose
We ended with an Our Father
Until next time…
Huggies out.
F3 Louisville 