Weather- cold and wet, but not raining. As it should be in December.
PAX-
1. Chapo
2. Jolly Rancher
3. Abacus
4. Retainer
5. Pelican
6. Ladybird (R)
7. PK
8. Wapner
9. Dauber
10. Fructose
11. Uncle Rico
12. Nino
13. Huggies
14. Kilo
15. McAfee
16. Gravy
17. Husky
18. Jewel- VQ
For my VQ, I wanted something to get the heart rate up, and keep it elevated the entire WO. No better way than a quick mosey up the front hill. We stopped just passed the entrance to the church for a quick warm-up.
Circle up
SSH- 30 IC
Grass Grabbers- 10 IC- slow
Michael Phelps OYO
Kendrick Newman’s OYO
Plank hold- to downward Dog/ Left over Right/ Right over Left
Plank Hold
Thang 1- Partner Up- Catch Me if you Can around Talladega
Partner 1- 5 Carolina Dry Docks. Partner 2- Run around Talladega until P1 catches up. Once caught- 5x Carolina Dry Docks. Rinse/ Repeat for 5 laps. While we waited for the 6, we added 25 squats to increase the burn.
Thang 2- Coupon ladder on the Hill of Stolen Souls
After each round, run to the top dumpster where 20 merkins were waiting (side note: thanks to Fear Factor, I now know what a Merkin is- don’t look up with the young 2.0s around).
Now- the ladder
1. 25 Curls for the Girls
2. 25 Tris for the Guys
3. 25 Big Boys
4. 20 Overhead Press
5. 20 Squats
6. 50 Flutter kicks
We garnered up what strength we (I) had left and moseyed over to the flag. I gave thanks to this group for showing up to my VQ. It’s a humbling experience to be given the opportunity to lead a group of motivated HIMs. Thanks to all of F3 Louisville for pushing me to be better everyday.
Now go, put your work clothes on, go and leave your mark.
Jewel
F3 Louisville 