I promised it would suck. I hope I delivered my promise. 4 HIMs joined me ITG.
Pax – Husky, Sarbanes, Ladybird, Latex, Iceman
Run the hill
COP
Grass grabbers, arm circles
Run
Downward dog, stretches
Run
Burpee Apocalypse – 10, 9, etc… It Sucked!
Hill work up and down the ladder
Up 10
Merkins
Bernie
10 Lunge jumps
3/4 speed run
10 Big boys
Down 9
Merkins
Bear crawl
9 Lunge jumps
Mosey
9 Bigboys
Up 8
Down 7, etc.
Finished with a little Mary…
COT – life is better in the Pax. I love you guys!
Until next time – Ice Out!!!
F3 Louisville 