Pax (11) Pope, Violet, OJ, Handbook, Vincent (respect), Diablo, Escort, Fridge, Pork Chop, Flo Jo, Glen Ross Q
Conditions: clear, 39*
Gear: tights, UA heat hoodie, left the blanket in the car
In the preblast I told the pax we would cover some ground and I had a general idea of what I wanted to do- wasn’t sure if we could squeeze it all in. Side note,pax at the O get there much earlier than at the mutt which provides some quality pre-workout mumblechatter.
Disclaimer at 5:30 and mosey to the cage for warmup. Warmed up with a series of exercises that would require pax to stay in plank position- mountain climbers, merkins, Peter Parker elbow planks and plank jacks. Nice and warm we mosey out of the park to Cogans Ct for some Blimps: 2 stops- one at the top and the other at the bottom, while Bernie’d back up the hill. Everyone knows how this works so I’ll fast forward to thang2:
finished with BLIMPS and moseyed to the troll bridge for some bridge work. 3 rounds of the following- incline merkins, dips, decline merkins. Round 1, 15 of each, round 2 we did 20 and round 3 we did another 15. With the arms and shoulders nice and loose we made our way over to Cherokee Gardens Rd.
We used to use this spot a lot when I first started coming out but traffic can make it difficult to use. Today, traffics wasn’t bad and they have a new light at the top- provides a ton of light. We did a simple Jacobs Ladder here- with T merkins at the top and merkins at the bottom.
With 10 minutes left we made our way back to the tennis courts for some Mary. 2 rounds of the following: gas pumps, LBCs, American Hammers, Freddie Mercs. This also allowed me to play some tunes- of course we had Kenny Loggins for Pope and also worked in some Taylor Swift for the other guys. By this time we had 3 minutes left so we lined up for Merkin suicides. Nice way to keep moving and knock out 40 merkins.
Circled up for COT:
Announcements: October Ruck, F3 Fall Picnic this Saturday
Intentions: For Pope’s friend
Prayer: be thankful
Another beautiful day in the gloom and thankful for the 10 men that got up to join me
F3 Louisville 