Q Nugget
Pax Captain Insano, Trump, Tron, Vincent, Jitterbug, Iceman, Splinter, Butcher, Tammy Faye Baker, Jeter, No. 2, Flo Jo, Shiplap, Nugget
It was a little steamy, but definitely not the hottest day. YHC had a simple weinke to get some work in.
COP
Mosey to the field for some
Imperial Walkers
Abe Vigodas
Kendra Newmans
Copperhead squats
Everyone grab a coupon and head to the tennis courts for Thang 1
15 overhead squats with the coupons then run 400 meters. Rinse and Repeat for 5 rounds.
I have been wanting to get better at running, so I try to put a good amount in on my Qs. Sorry for those that anticipated less (not sorry). I was pretty beat after this, but I felt we needed to work legs more.
Thang 2
Rounds of 10, 9, 8…1 of
Pull ups
Box jumps/ step ups
After a couple rounds of this, my legs were burning. We all made it through and modeled back to the flag for COT.
NOT, COR, COT
It was great to be back out after an extended hiatus due to work. As Tureen stated the other day, nothing gets you out of a rut like this group. While the MC wasn’t the most I’ve heard, tlyou guys can turn my mood in no time.
F3 Louisville 