Weather – Wet!!!
PAX 3 – Huggies (Q), Mr. Hat, Uncle Sam (R)
COP – SSH IC, Imperial Walkers IC
Thang 1
EMOM Burpee Sprints – 5 minutes
5 burpees followed by a 40 yard spring every minute on the minute for 5 minutes
Thang 2
The Circuit
4 stations with various modes of transportation between, with varying distances between each station totaling about 200 yards. There were two different exercises at each station, one for going out and one for going back. Going out and back constitutes one round. First round is 25 reps of each exercise. You then decrease by five reps each subsequent round. Goal is to get through as many rounds as possible in 30 minutes.
Station one – Jump Squats/Jump Lunges (2:1 ratio) – Bear crawl to next station.
Station two – HR Merkins/American Hammers (4 count cadence) – High knees or butt kicks to next station.
Station three – Flutter Kicks (4 count cadence)/Gas pumps (Single count) – All out sprint to next station
Station four – Burpees/Shoulder taps (2:1 ratio) – Bernie Sanders to next station.
We all made it through about 3 rounds.
We had a few minutes for stretching at the end
COT – Prayers for safe/productive weekend!
Huggies out!
F3 Louisville 