Weather – 70 degrees. Clear
PAX 12 – Huggies (Q), Domino, Nice n Slow, Black Cat, Airball, Frosted Tips, Kilo, PK, Goose, Latex, Husky, and Milton
I was a last minute addition to the schedule. I had to scramble in order to find something to do, but some of my better workouts have come together that way.
COP
SSH IC
Imperial Walkers IC
Abe Vigodas IC
Grass Grabbers IC
Thang 1
Indian Run with coupon – We formed to single file lines. The PAX up front carried a coupon. The PAX in the back would drop out and do a burpee and then sprint to the front of the line taking the coupon. We ran from the lower parking lot all the way up the front hill, around the school stopping at the coupon area behind the gym.
We then circled up and did 5 BOYOs
Thang 2
Bristol –
2 laps – all out sprint on one side followed by broad jumps on the other
2 laps – all out sprint on one side followed by Bernie Sanders on the other
2 laps – all out sprint on one side followed by Marios on the other
Thang 3
Ladder work – Chest heavy
10 Coupon Merkins
20 Coupon overhead press
30 Coupon press crunches
40 Coupon squats
50 Coupon presses
We progressed up the chain followed by running the Trinity (Which is running up the steep grass hill and down the paved road and back to the starting point, stopping for a bear crawl along the way. It ends up making a triangle, hence the name.
The Ladder went as follows:
10 -Trinity. 10-20-Trinity. 10-20-30-Trinity. 10-20-30-40 Trinity. 10-20-30-40-50-Trinity.
Then we went back down…
50-Trinity. 50-40-Trinity…You get the idea.
We put a way the coupon and then sprinted back to the flag.
COT
Announcements – Upcoming 3rd F for the Oct 11th ruck. F3 fall festival Oct 19
Intentions –
I challenged the PAX to find 20 minutes this week to find some silence and solitude. Try to eliminate the noise. That was a major thing I got out of my retreat this weekend.
Thanks for the opportunity to lead!
Huggies Out.
F3 Louisville 