PAX: Whitney, Flounder, Worm, PK, and SnowDay (Q).
Weather: High 50’s and wet. Heavy rain at the beginning eventually trickled off to near nothing… after COT, of course.
Started off with a disclaimer that I am not a professional and that with this being a “heavy” workout, I pretty much had no clue on the number of HIM’s to expect and exactly what we were going to be doing with the coupons I brought. We then did some side straddle hops and did some stretching.
The Thang:
We set up a circuit of the following doing each station for 1 minute. There was a 30 second rest in between. I believe we each went through twice.
- Tractor Tire Flip
- Goblet Sumo Squats
- Sandbag/Rope Pull
- Sandbag Squats
- Lunge Walks with Battle Rope Carry
- Sledge Hammer Swing
- Bicep Curls
- Kettle Ball Pull Through (In Plank)
- Plate Twists (Core) or as someone named them, “Lot Lizards”.
We then did a couple rounds of leg burnouts doing negative squats followed by squat jumps. We then capped it all off by doing three rounds of Mary using weight.
COT: No count-o, nor name-o-ramas were needed as we had a small group (I assume the rain or Kilo Q at the Silo kept everyone away). A quick prayer and we made our way to our cars with the exception of Whitney… he strolled off into the gloom.
SnowDay
F3 Louisville 