Posting this on behalf of No Show:
PAX 13 – Sump Pump, BluePrint, Soft Top, Geppetto, LaMarvelous, FNG – Pokémon Trainer, Banjo, Zonka, Deuce, No Show, Glen Ross, Wham-o (Respect)
Warm up lap around School to church entrance, Abe Vigoda, Grass Grabbers, Downward Dog, Finkle Swings and Hairy Rockettes
Thang 1 – Circuit Workout 15 Merkins, Sprint to next cone, Lungesto next Cone, imperial walkers to next cone, 15squats, Sprint to next cone, karaoke to next cone,Sprint back to start (5 rows of cones) – Repeat Circuit, 3 circuits
Thang 2
Jack Webb followed quickly by a few rounds of Suicide Squats
Thang 3
Coupon Workout Colt 45
25 – Coupon Merkins, 25 – Overhead press w/ coupon, 25 curls w/ coupons, 25- Squats w/ Block, 20 – Coupon Squat Swings, 20 – chest press on 6 w/ coupon
Mary Up 10 minutes
Freddie Merc. Aka the bicycle sit-up. Alternate extending legs and arms in a bicycling motion during the sit-up – 10 count
Gas PumpStart in the LBC position and straighten your legs to the Dolly position and then back to the LBC position – 10 count
Flutter kicksAb exercise done laying on your back. Legs off the ground, alternate kicking legs as if you’re swimming. Usually done in cadence – 10 count
Big Boys 10 count
LBC10 Count
Dealers ChoicePAX pick workout – full circle
Finish with a Lap Around football field with 2 rounds of Burpees, Merkins and Bobby Hurley’s
Notes: Thank you to Tureen, Sump Pump, Deuce on my first Q. I also appreciate everyone being so welcoming to my son (Pokémon Trainer). It was a great experience for both us on Saturday.
F3 Louisville 