Conditions: Frozen tundra. 19°F and clear skies.
PAX (6): Cookie, Violet, Flo Jo, Tron, Diablo, Handbook (QIC)
Here’s how it went down:
Quick disclaimer @ 0530 followed by a short mosey down the track toward Cannons Ln. Stopped off in the grass after a couple minutes for CoP.
CoP:
- 20x SSH IC
- 15x Imperial Walkers IC
- 15x Abe Vigodas IC
- 15x Grassgrabbers IC
- A minute or so of OYO Kendra Newmans/Michael Phelps
Thang #1: Continuing around the track, PAX completed a series of one minute exercises followed by a one minute mosey/run:
- Exercise #1 – Squats
- Exercise #2 – Flutter Kicks
- Exercise #3 – Carolina Dry Docks
- Exercise #4 – BBSUs
- Exercise #5 – Mountain Climbers
After completion of exercise #5, PAX moseyed over to Cogan’s Cove for the 2nd thang.
Thang #2: Modified Jacob’s Ladder using the hill @ Cogan’s. PAX started with burpees and switched over to merkins at the halfway point, while running the hill in between each exercise. Looked like this:
- 10x burpees > run to bottom
- 9x burpees > run to top
- 8x burpees > run to bottom
- 7x burpees > run to top
- 6x burpees > run to bottom
- 5x merkins > run to top
- 4x merkins > run to bottom
- 3x merkins > run to top
- 2x merkins > run to bottom
- 1x merkin > run to top
Called a couple 10 counts to try to catch our breath then a quick mosey to the coupons for the 3rd thang.
Thang #3: PAX each grabbed a coupon and took them around to the front of the bathrooms for a Block Webb session.
Overhead press to curls, 1:4 ratio, stopped with 10 overhead presses/40 curls. Maybe should have reversed those as the curls had most everyone whipped at the end.
Circled up a quick holiday version of Mary before time was called.
Mary: YHC was feeling festive so we closed it out with a Little Merkin Boy set to ‘Funky Little Drummer Boy’ by Sharon Jones & The Dap Kings.
PAX held plank for duration of the song while completing a merkin for each ‘pa-rum-pum-pum-pum’ heard throughout. It ended up totaling just over 3 minutes of plank with 21 merkins.
Returned coupons then it was back to the flag for CoT.
CoT: Announcements for the 2020 Iron Horse Challenge and the Diablo led CSAUP on 12/27 at The O. Ended with intentions and a quick prayer to the Sky Q.
Very thankful for this group of HIMs that got up and out with me in the freezing cold this morning. As always, I am truly grateful for this group and extremely proud to be a part of it.
Sending the warmest of holidays wishes to each and everyone of you and your loved ones! Merry Christmas!
SYITG!
-Handbook
F3 Louisville 