“Alexa, what did you do at Peggy Baker Park this morning?
OK. Here’s what happened:
These HIM’s were ready to work: Pelican, Cochran, Bulletin, Alexa (QIC)
The weather was slightly cool and dry.
An introduction and disclaimer were given. Because it was a Black Ops and ‘unofficial’ the Q was nice enough to forego the normal Slaughter Start. Instead there was a short mosey to get everyone moving.
The COP workouts were: SSH’s, Imperial Kickers, Kendra Newmans, and Downward Dog/Stretches.
We’ll do a ladder workout with 9 exercised. We’ll start with exercise 1, then run to the lantern and back (the goal was to have a negative split meaning to head back from the lantern faster than your trip out). Rinse and repeat adding an exercise each time. Exercises were:
5 Blades of Steel
10 Big Boys
15 Ballerina Squats
15 Carolina Dry Docks
25 Star Jumps
20 Lunge Jumps
15 Mountain Climbers
10 Single Leg Calf Raises
5 Jiminy Crickets
Then it was time for COT. We got closer. Announcements were made. Prayers were offered. Thanks were given. Everyone headed out ready to crush the day.
“Alexa, STOP!”
F3 Louisville 