Q: Diablo
PAX: (11) PK, Worm, Rhythm, Johnny on the Pot, Vincent, Wiki, Fertile Myrtle, Tony Malito, Cookie, Drysdale, Diablo
Intro: It was cold this morning. 24 degrees at 0530. Thus, the primary goal was to keep the PAX moving. The secondary goal was to blast the core, hit some movements that focused on the ol’ midsection, and get the heart rate up with some challenging sets. The selfish goal was to protect my chest and shoulders, which were smoked from RuckOps 7 hours earlier. Here’s what we did:
COP
SSHs (20 IC)
Mountain Climbers (20 IC)
Copperhead Squats (20 IC)
Plank Jacks (20 IC)
Groiners (10 IC)
5 BOYOs
Lap around the memorial.
Thang 1 – Sore Core
A. Partner up for Ace & Gary – Big Boys & Planks. P1 15 Big Boys while P2 holds P1’s feet in plank. Switch, rinse & repeat, for 3 rounds.
B. Booyah Merkins – 20
C. Flutter Kicks (20 IC)
D. LBCs (20 IC)
E. American Hammers (20 IC)
F. Shoulder Taps (40)
Lap around the memorial.
5 BOYOs
Thang 2 – Bench Appeal
A. 50 Box Jumps
B. 50 Dips
C. 50 Step Ups
D. SSHs (20 IC double timed)
Lap around the memorial.
5 BOYOs
Thang 3 – Dan Taylor
Just what you’d think. PAX circled up for Lieutenant Dans, which are squats and jump lunges, 1:4 ratio, all the way to a 10:40 finish.
5 BOYOs
Lap around the memorial.
Finished up with:
Rosalitas (20 IC)
Flutter Kicks (20 IC double timed)
LBCs (20 IC)
American Hammers (20 IC)
COT
PAX circled up for NOR, announcements, and intentions. Thoughts and prayers went up for several families who are dealing with illness and injuries, and I said a word to the Sky Q to give thanks for all we have. As always, thank you for the opportunity to be a part of THIS.
Diablo
F3 Louisville 