Pax (9): Diablo, Eto, Fertile Myrtle, Kilo, Meatball, SnowDay (Q), Wiki, Worm, and Yoshi.
Weather: Clear. Mid 30’s.
We started off with a walk over to the playground where I had off loaded all of my heavy toys from the sleigh. We did a quick warm up of SSH’s, Kendra Newmans, and some stretching. I then proceeded to explain what was in store.
The Thang:
I had set up a circuit consisting of the stations below. Each station was done for roughly 1-1/2 to 2 minutes. This was determined by station 1 which was a farmer’s carry around the playground using coupons. The pax would move to the next station after each HIM did a full lap.
- Farmer’s Carry
- Hercules Hoist (60 lb Sandbag/Nylon Rope)
- Squats w/ Sandbag (60 lb)
- Step Ups w/ Sandbag (60 lb)
- Weighted Crunch/Sit Up w/ Plate (25 lb)
- Bicep Curls w/ Dumbbells (30 lb)
- Bent Over Row w/ Dumbbell (50 lb)
- Battle Ropes
- Sledge Hammer Swings (20 lb Head)
- Tire Flip
I’m pretty sure we made it through 1-1/2 times before we had to pack the toys away.
With a few minutes to spare the pax circled up for some core work until the clock hit 6:15.
COT: Count O Rama, Name O Rama, Announcements, Intentions and a quick prayer.
I really enjoyed this one. I am feeling it today but it was well worth the work.
SnowDay
F3 Louisville 