Weather: Mid 30’s with a chilly breeze.
PAX: Jolly Rancher, Cowboy, Backflop, Le Pew, Cochran, Leprechaun, Gisele, Brown Water, Big Bird, and Captain Crunchberry (Q)
COP: One lap mosey to get the blood flowing, followed by Kendra Newmans, Imperial Walkers, Michael Phelps, and a modified low impact Side Straddle Hop.
THANG 1: A whole lot-a-Tabata. PAX split into 4 groups, to run 4 stations of TABATA. Consisting of curls, dip, rows, and pull ups. Rotate until you completed all four exercises.
THANG 2: Boxer’s Pyramid Workout. 2 minutes of Big Boys, 1 minute 30 seconds of Merkins, 45 seconds shadow boxing, 30 seconds imaginary jump rope.
THANG 3: 3 Man Weave. PAX split into groups, and proceeded to the basketball court. Group 1 at one end line held Superman, Group 2 at the midline performed 10 American Hammers with a coupon. Group 3 on the far baseline did Imperial Walkers. However rather than just going through the motions, extra consideration to engage the core. Consider it a standing LBC. Everyone completed each station once, then time got us.
We circled up for Mary. Because, did you even exercise if you don’t do at least 30 flutter kicks?
Announcements: Ruck December 7.
Intentions: Continued prayers for Bulliten, hopefully things are progressing so he can return to the gloom soon.
Naked Man Moleskin: I was really concerned about this WO. I had it in my head how easy it would be to do a workout, that didn’t include jumping (for my foot) and without a lot of knee bending (for Big Bird.) We killed some arms. Probably a little too much focus on one area, without a decent recovery in between.
In closing: I expressed how I’m dealing with some foot pain, and Big Bird has a bum knee. Our pain pales in comparison to some others in the world. So, be kind, think of other people’s pain, and be thankful for the ability to get up, in the gloom, and exercise.
-Captain Crunchberry
F3 Louisville 