Conditions: 43°F and clear skies.
PAX (11): Tron, Violet, Flo Jo, Whitney (R), Kilo, PK, Wham!, McAfee, Butcher, Tammy Faye Baker, Handbook (QIC)
Here’s how it went down:
Quick disclaimer @ 0530 followed by a short mosey around to the tennis courts for CoP.
CoP:
- 20x SSH IC
- 20x Imperial Walkers IC
- 10x Grassgrabbers IC
- 10x Abe Vigodas IC
- A minute or so of OYO Kendra Newmans/Michael Phelps
Thang #1: Short mosey over to Cogan’s. Using the entire half pipe, PAX completed the following:
- Top of hill #1 – 5x Carolina dry docks
- Run to bottom – 5x 4 count SSHs
- Run to top of hill #2 – 5x big boys
- Return run to top of hill #1
Rinse and repeat for 5 rounds.
Thang #2: Quick mosey over to the coupons. PAX partnered up and took one coupon per pair over to the tennis courts.
PAX pairs lined up with coupon on sideline.
- P1: 25x coupon curls OR overhead coupon presses, 25x walking lunges (with or without coupon), 25x squats or plank jacks, 25x return walking lunges
- P2: 4×4 – PAX start with arms raised in standing position, burpee into plank, 4x merkins, 4x 4 count mountain climbers, return to standing position with arms raised. Repeat until parter returns
Mary – Mary Webb. Gas pumps to LBCs, 1:4 ratio, ended with 8 gas pumps/32 LBCs due to time constraints.
Returned coupons then it was back to the flag for CoT.
CoT: Announcements for Uncle Rico’s sock drive black ops workout at St John Center, the December ruck, and the F3 awards banquet in January. Ended with intentions and a quick prayer to the Sky Q.
It was a privilege leading this fine group of HIMs this morning. As always, I am truly grateful and proud to be a part of this.
SYITG!
-Handbook
F3 Louisville 