“Alexa, what did you at the Foundry today?”
Ok. Here’s what happened:
These HIM’s showed up: Dauber, Jewell, Pelican, Leprechaun, Alexa (Q)
The weather was VERY cold and dry.
The COP workouts were: SSH, Hillbilly Squats, Kendra Newmans.
With the weather being cold, the PAX needed to warm up. This was done via a tabata session of a Broken Down Burpee (air squat, merkin, groiner, full burpee).
Once warm, the PAX grabbed a coupon and returned to the portico where the Weike was explained.
5 rounds of work with 2 exercises per round. Exercise 1 would be performed for 90 secs followed by a 30 sec break then Exercise 2 for 90 sec. Rinse and Repeat. Then move to the next ‘station’.
The stations were: Step Ups/Dips, Rows/Curls, Dry Docks, Merkins, Shoulder Press/Calf Raise, Squats/Skull Crusher
As time expired, coupons were returned and PAX moseyed to the flag.
Everyone got closer. Announcements were made (Sock Drive, November Ruck). Intentions were offered. Thanks were given. Everyone headed out ready to tackle the day.
“Alexa, STOP!”
F3 Louisville 