Pax
Old Bay
PED
Glen Ross
Pope
Fridge
Fall guy
Sump pump
Vincent
Lionel
Cookie
Blueprint
Pepperoni
Buschhhh
Fergie
Nugget Q
Gearlander: nike tights, adidas shorts, reebok cold gear, F3 long sleeve
Warm up
That was more of a command then a traditional COP, so we dove right in.
5 Merkins, 10 LBCs, 15 squats
Then run to the other side of the tennis courts
Rinse and repeat 20 times….yes 20 times. Pretty sure that we were warm. Vincent told Cookie that it was a Nugget Q, so very little running. Sorry that Vincent mislead you, Cookie.
So as to not make Bincent out to be a liar, we headed to grab coupons and took them out to the front of the bathrooms. There we did the next part of the warm up
Fight gone bad
5 exercises, 1 minute each followed by a 6th minute of rest. 3 rounds
Thrusters
Burpees
Coupon swings
Sumo Deadlift High Pull
Push press
Very little mumble chatter, but we all pushed through.
Finished with some Pax counted Tabata of flutter kicks.
NOR, COR, COT
15 pax was way more than expected, but it did keep Old Bay and I from a hand holding good time. This is my 3rd post after a 3 week hiatus. You guys make it the best part of the day, and a big Energy boost. Try and get some of the guys back out, it’s worth it.
F3 Louisville 