It all started with a wet and cold greeting for everyone at the basketball goals. This is where I did my intro and disclaimer. Mosey around the parking lot to the area of Thang 1 for COP.
Temp was 31 degrees and just between rain/snow showers.
21 PAX: Kimble, Fungi, Pelican, Cratchit, Uncle Sam (R), Crock Pot, Jerry MaGuire (R), Iceman (R), Wildflower, Jitterbug (R), Leprechaun, Big Bird, Grizzly, Little Jerry (R), Double Down (R), Dauber, Gisele, Brown Water, Jolly Rancher, Airplane, Flip Flop (VQ)
COP: SSH (25 IC), Grass Grabber (15 IC), Arm Circles, Downward Dog calf stretches,
Mountain Climbers (20 IC).
Thang 1: 7 of Diamonds. Four cones set up as a baseball field. Mosey from home plate to first cone for exercise 1, to cone 2 for second set of exercise, to cone 3 for third set of exercise. Bear crawl from 3rd cone to 4th for final exercise of that round.
Round 1: 7 burpees at each cone. Mosey between cones 1-3, bear crawl from 3rd cone to 4th. Hard sprint to island and back to 4th cone.
Round 2: 14 4-count flutter kicks at each cone. Mosey between cones 1-3, bear crawl bear from 3rd cone to 4th . Hard sprint to island and back to 4th cone.
Round 3: 21 merkins at each cone. Mosey between cones 1-3, bear crawl from 3rd cone to 4th. Hard sprint to island and back to 4th cone.
Round 4: 28 squats at each cone. Mosey between cones 1-3, bear crawl from 3 rd cone to 4th. Hard sprint to island and back to 4th cone.
Round 5: 21 merkins at each cone. Mosey between cones 1-3, lunge walk from 3rd cone to 4th. Hard sprint to island and back to 4th cone.
Round 6: 14 4-count flutter kicks at each cone. Mosey between cones 1-3, lunge walk from 3rd cone to 4th . Hard sprint to island and back to 4th cone.
Round 7: 7 burpees at each cone. Mosey between cones 1-3, lunge walk from 3 rd cone to 4th . Hard sprint to island and over to Basketball goals for Thang 2.
Thang 2: Rinse and repeat the following exercises until everyone completes Thang 1: 20 LBC’s, 20 Air Shoulder Press, 20 T-merkins, 20 squats, 20 gas pumps.
Time for COT once everyone completed Thang 1 and several had done a round or 2 of Thang 2.
COT: I informed everyone that F3 encourages me in a mental, physical and spiritual aspect. Thanked everyone for participating in my VQ and opened floor for announcements and intentions. I prayed for those who mentioned loved ones during intentions and for all of us in general. Gave thanks to God for our ability to get together every morning and get better together and to be celebrating the birth of His Son. It was an honor and a privilege to lead 20 PAX!
Flip Flop OUT
F3 Louisville 