Pax-Shrimp Boat, Cookie, Mammas Boy, Tony Malito, Wham!, Vincent, Yoshi, Jinxi, Rhythm, Alexa, Flounder Q
Weather-20 degrees
Warmup-
100-SSH
Calf and runners Stretch
It’s cold and windy on this hill let’s head toward the bottoms.
Thang 1
Mosey to Rock bleachers start lower ball field and partner up. Discussed the 5 tenets and that we should talk about the history and purpose of F3 more.
3 rounds.
1 Partner- run to flags at Jeffersonian parking lot and back, switch with 2 who will be doing the exercise set, rinse and repeat.
AMRAP Exercises
Decline Merkins
Merkins
Incline Merkins
Thang 2
Mosey to upper monument.
2 min sit-ups, hands behind head, feet secured under bench
2 Minites elbow plank.
COT
In case its been a while
1. It must be free of charge
2. It must be open to all men
3. It must be held outdoors, rain or shine, heat or cold.
4. It must be lead in a rotating fashion by men who participate in the work out, with no training or certification necessary
5. It must end in a circle of trust “COT”
Flounder Out
F3 Louisville 