PAX: Dynomite! (Q), Nino, Ripple, Mr. Ropel, Nice & Slow, Stick up, Woooo, Meathead, Latex, Ladybird (R), Uncle Rico, Huggies, Ping Pong, Sarbanes, Worm
Thanks to the HIMS of St Patrick’s for having me out this morning. Like I mentioned in the Pre-blast, I had never been out….so I got there a little early with my Clown Car to scope out the area. I had already put together my workout but had under estimated the size of that hill! WOOF!
COP:
5:30 AM Circle up for a little COP
25X SSH IC
20X Imperial Walkers IC
15X Peter Parkers IC
10X Carolina Dry Docks OYO
THANG 1: BRISTOL
2 laps: Bear crawl down and Crawl Bear back
2 laps: Sprint down and Beanie Sanders back
2 laps: Burpee broad jumps down and karaoke back
THANG 2: THE HILL
Partner 1 carries partner 2 up the hill half way, 10 burpees each at 1/2 way point and partner 2 carries partner 1 up the rest of the hill. run back down and rinse and repeat. 4 sets of this! WOOF!
THANG 3: COUPON WORK
Everyone got a coupon and circled up.
15X Man Makers
20X Rows
30X Curls
40X Coupon Squats
Rinse and repeat! 2 sets
MARY:
25X Flutter kicks
20X Gas Pumps
15X Full Crunches
10X Pickle Pounders
COT:
We circled up for some Count-o-Rama, Name-o-Rama, announcements, and intentions. Uncle Rico reminded us about Sock drive for Homeless Shelter. A lot of the Pax has family or friends dealing with Cancer and we lifted them up.
Thanks again for coming out and pushing me to be a better man. I am so grateful for this group.
DYNO out!
F3 Louisville 