5 strong showed up to Push It at the O on 11/7. Wham!, Facade, Violet, Handbook and Flo Jo (Q) all got better as we worked to push one another in the gloom.
Quick warm up on the path to the tennis court:
SSH’s (IC x 15), Copper Head Squats (IC x 15), Mountain Climbers (IC x 15), stretch on your own.
Thang 1:
5 of us there. The plan was to run the mile path around the park, and count the light poles on the left. Each one we passed was worth 2 burpees. Started with 5 light poles, stop and do 10 burpees, then 4 light poles, 8 burpees……down to 1 light pole and 2 burpees. Mosied over to grab coupons, and head to the tennis courts.
Thang 2:
4 stations:
1 – Suicide: Run up, bernie sanders back
2 – Coupon: Rotate 15 curls, 15 overhead press
3 – Run over to bathrooms, 20 step ups on each leg (plan was for box jumps, but the leaves were wet, so modified)
4 – Back to tennis courts, plank (high plank round one, elbow round 2)
Completed three total rounds, had to stop short on round 3 to head back to the flag.
I will plan on running this back with a larger group, where the suicide runners will be the pushers for each group.
Quick thank you to the Q in the Sky, and out of the cold rain.
Flo Jo.
F3 Louisville 