PAX: Mr. Hat, Ladybird (R), Uncle Sam (R), Dauber, Flipflop, Brown Water, Abacus, Backflop -Q
Weather – crisp 19 degrees
What a way to start off the Friday! The 100 lumen LED lights were shinning bright in the darkness and in the shape of a Christmas Tree. We worked our way “up” the Christmas tree’s ladder of lights till we reached the “star” on top of the tree. Great work men!
Mosied twice around the playground to warm up.
COR – 30 SSH IC, 10 GG IC, 15 Toy Soldiers IC, Downward Dog with running stretches, 20 Merkins IC, Quad Stretches OYO
THANG #1 – we had a 10 station ladder signified by the lights. Each “row” of lights represented a stationed exercise, which we did 20 reps each. In addition, all exercises were done with a coupon in hand. Each station looked like this:
Station #1 – Derkins
Station #2 – Lunges
Station #3 – Squats
Station #4 – Big Boys
Station #5 – Bicep Curls
Station #6 – American Hammer
Station #7 – Overhead Press
Station #8 – Kettle Bell Swings
Station #9 – Upright Rows
Station #10 – Man Makers
We then moved the lights out of the way for THANG 2 – 11’s on the basketball court. This consists of 2 exercises where you perform 1 rep of the first, run across the BB court, then 10 reps of the second exercise. After completing, the pax run back across the court to perform 2x reps of the first exercise and then back across the court for 9x reps of the second exercise. Wash, rinse, repeat until you end with 10x reps of the first exercise and 1x rep of the second.
Gas Pumps – LBC’s
T-Merkins – copper head squats
We did a round of Mary with 5 min to go.
20 Flutter kicks IC, 20 Box cutters IC, and I can’t remember exactly what else was done.
COR, NOR
COT – simply put Christmas season in perspective. It could be tough times for people and keep them in your prayers. Also, I focused on Jesus Christ and what he did on the cross for our sins, so that we may have everlasting life if we put our faith and trust in him. That’s the exciting part of this Christmas season, not the gift giving and lights. Remember what’s important…it will put everything in perspective.
Can’t wait to Q again. I love it. Merry Christmas!
-Backflop – see y’all next time!
F3 Louisville 