Pax: Wham-O (R), Deuce, Geppetto, Plumb Bob, Tiger, Tureen, Sump Pump, Glen Ross, Backdraft, Larry Flint, Wind Shield, No Show, Fall Guy (R), Old Bay, PED, Draper, Meatball, Lionel, Fridge (q)
Conditions: 44 degrees, cloudy, slight rain at 6:15am
Gear: Shorts, long sleeves, shoes
It was a great morning at The Mutt. We had a great crew show up to get better. I hated to hear Busch had a weave malfunction and couldn’t make it.
5:30 – Disclaimer, asked if there were any FNG’s and we moseyed to the big parking lot to complete a short warm-up. There was to much mumblechatter happening so I had to cut off all the fun.
Thing 1: Everyone when to get a coupon and we met back at the large parking lot.
11’s with dips and curls:
We placed the coupons on the curb for the dips (started with 10), then one curl, then run across the lot and back. 9 dips, then 2 curls, then run across the lot. 8 dips, 3 curls, run across lot…etc. Plank until the 6 completed 1 dip and 10 curls.
Thing 2:
We moseyed to the large playground and partnered up.
partner 1 – 10 pull-ups; partner 2 AMRAP LBC’s. Rotate once P1 is done with 10 pull-ups. We did 5 sets of this.
Once everyone completed the 5 sets we did a little mary on the cushy playground floor. Elbow plank, B.B. Sit-ups, & gas pumps.
Thing 3:
We moseyed back to the big lot.
We rotated between sitting on the wall & wall planks for 1 minute. After each 1 minute set we ran across the lot and did 5 burpee’s then ran back. We did 4 sets of this. After 4 sets it was time to return the coupons and gathered near the flag. Here we did 5 more burpees and had time to plank for 1 minute.
6:15am
Count off, name-o-rama, announcements, intentions, and I expressed how it was a pleasure leading the group!
Until next time,
Peace and Love
F3 Louisville 