Weather: Clear, 42 Degrees, Humidity 81%
Pax: 10 – Sadie, Birdie, Shuttlecock, Schotzie, Grandpa Bear, Charolais, Squid, Air Supply, Dusky (FNG), Nice and Slow (Q)
WO: Disclaimer, then a 1/4 mile run around the parking lot. We then did some warmup exercises and stretches.
Thang 1: Burpee Suicide – Sprint to the first line on the parking lot and back, do 2 long jump burpee shuffles…then sprint to the second line on the parking lot and back, do 4 long jump burpee shuffles…all the way up to 10…total of 1/3 mile sprinting
Thang 2: Bear Crawl Merkin – 4 count exercise. Start in bear crawl. 3 count crawl with the 4th being the merkin. Hands should be staggered during merkin and if done correctly will result in each hand being staggered forward on opposing reps…we made it to 20 on the forward bear crawl and to 10 on the crawl bear…
Thang 3: Quarter Mile Sprint Amrap
- Skiiers
- Jumptuck 360s
- Merkins Til You Die / 10 Big Boys
- Jump Lunges
- Groiners
Partner 1 – Ran the 1/4 mile loop
Partner 2 – Amrap’d through the list above
All-in-all – we ended up running/sprinting almost 2 miles.
I told the PAX at the end of the WO that I was trying to make my workout as hard as Catfish was making his at the Garden (which he has been talking about for weeks). Hopefully, it lived up to my expectations.
I also want to call out Dusky (FNG). I hope he continues to come out because the guy is a next level BEAST. Watch out Catfish and McAfee.
Thanks again to the Bayside guys for having me. It was an honor to be lead this morning.
F3 Louisville 