Sump Pump sent out a slack message saying he was injured and needed someone to take his place for his Q. I don’t get a chance to make it out very often on Saturdays so I decided to be the next man up. I wanted to keep moving to stay warm, have some fun but at the same time work hard. Here’s how it went down.
PAX: Tiger, Snowman, Pepperoni, Barney Fife, Cornbread, Soft Top, Blueprint, Ham, Glen Ross, Wham-o, No Show, Deuce, Plumb Bob (QIC)
Circled up for COP: SSH, hillbillies, downward dog into runners stretch, back to downward dog and into cobra, stretched the arms and we were ready to go.
THANG 1: I set up five stations around Holy Trinity for some circuit work. Each round having a different theme. 30 reps of each
Round 1: Coupon work, overhead carry to each station
- Overhead press
- Curls
- Benchpress
- Rows
- Swings
Round 2: Leg work, Bernie Sanders to each station
- Squats
- Lunges
- Monkey humpers
- Mountain climbers
- 60 second wall sits
Round 3: Ab work, karaoke to each station
- Big boy situps
- American hammers
- Pickle pounders
- Pretzel crunches
- Rosalitas
Round 4: Merkins, sprint to each station
- Alternating merkins with coupon
- T-merkins
- Merkins
- Inclined merkins
- Declined merkins
THANG 2: With 15 minutes left we broke into 2 teams for a little soccer game on the field. The game ended in a 1-1 tie so we were all winners that day.
F3 Louisville 