15 Pax joined me at Cloverfield at the Garden and were ready to get after it early for a VQ:
- Uncle Rico
- Nino
- Worm
- Huggies
- Snow day
- Hollar
- Nice and slow
- Domino
- Catfish
- Fructose
- Iceman
- Goose
- Minnow
- Husky
- Airball (VQ)
Mozy to warm up spot for about 10 minutes of calisthenics.
Ran up Everest for the main thang on the Talladega backstretch.
Main Thang:
Ladder work for legs and core. Between each exercise we ran to the end of the parking lot and did 5 burpees.
10 – lunges (each leg)
20 – American Hammers (3-count)
30 – jump shots
40 – LBC’s
50 – squats
40 – flutter kicks (3-count)
30 – mountain climbers (3-count)
20 – V-ups
10 – Long jumps
Catfish set the pace and the rest of the pax was quick to follow, several were able to get some AMRAP merkins for EC.
The pax crushed the ladder so fast I had to improv the last 15 minutes. We ran down the HoSS, grabbed coupons and circled up for some upper body work. Started with some shoulders, then over head press, curls, coupon presses and a few others. Nino also broke out the Captain Morgan for a 20 count.
Finished up with a couple minutes of Mary.
COT
COR
NOR
Announcements
Intentions went out for Meatball and Iceman
Ended with an Our Father
F3 Louisville 