North Posh 12/16/19 BB. Pax: Huggies, Carlton, Retainer (QIC)
We love doing ladders in F3, where we gradually add one exercise to a list of exercises, with each round separated by a sprint. Since North Posh is run-heavy, I thought we’d run a reverse ladder and do rounds of just one exercise, with each round separate by an increasing number of sprints. Make sense? Let’s go.
Mosey down to the parking lot via road. Circle up for a quick COP with SSHs, GGs, Hillbillies, and 2 minutes of runner stretches. Then:
The THANG: Reverse Ladder. Do 10 merkins and sprint up the hill as fast as you can to cones. Do 10 more merkins and sprint up the hill twice. then three times, four times, etc., on our way to 10 hill sprints for 100 merkins and 55 hill sprints. Huggies and I made it round 7, carlton to round 8.
Had time for a NA run back to North Posh via the Louisville Loop (this run was a beast by itself after those hill sprints).
Total distance run: 3.6 miles. Slow pace, but LOTS of elevation.
Circled for COR, NOR, intentions, announcements, and prayer.
Thanks for having me fellas. Retainer out.
F3 Louisville 