After slacking and fart sacking for the last two weeks, it was a much needed push and revival Q. We hit it hard with a solid mix of cardio and coupon work. Thanks for everyone that came out, we had a great turnout.
PAX: (21)
RIH RIH – Q
GLEN ROSS
FRIDGE
DUECE
WHAMO
BLUEPRINT
COWBELL
DIGIORNO
PLUMB BOB
GEPPETO
NO SHOW
SOFT TOP
POPE
ZOOLANDER
BACKDRAFT
LOCO
ZIMA
LARRY FLINT
TIGER
BUSCHHHHH
SUMP PUMP
Warmup:
Short mosey
Side Straddle Hop (40)
Burpee (10)
Kendra Newman
Grass Grabber
Downward Dog
Jog around Maryhurst end at coupons
Cone Work Session 1:
Alligator merkin to cone 1 and back
Bear crawl to cone 1 and crawl bear back
Crab walk to cone 1 and reverse crab walk back
Cone work Session 2:
40 squats sprint to cone 2 and back
Lunges walk with coupon to cone 2 and back
Cone work Session 3:
40 curls / sprint to cone 3 and back
40 dips / sprint to cone 3 and back
40 overhead press / sprint to cone 3 and back
11’s:
Burpees
Big boys
Finish
F3 Louisville 