Pax-Me Kotter, Buzzsaw, Stickup, Ripple, Deepdish, Aerobe, Jitterbug, PK, Bob Ross, MeatHead, Dynomite!, Maxi, Gypsy, Flounder- Q
Weather- 30 degrees, dry and low wind.
Gear- Polarfleece Scull cap, running tights, shorts, light thermal shirt and long sleeve mud gear shirt.
Warmup
As promised no 100SSH, only 30 but I got to tell you it felt strange stopping so soon
20- Abe Vigota
20- Kendra Newman front/back
20- Imperial walkers
Calf Stretch
Thang 1
Mosey around the egglawn to the Bottom of Beckley Creek pkwy bridge. Pair up and sprint to top, (it’s not a race, you just loose of someone’s in front of you at the top) continue mosey to the fountain.
Thang 2
Circle up around fountain.
Time bomb
Decline merkins descending from 10 to 5
Bulgarian Split Single leg squats 10-5 lt leg, then 10-5 rt leg.
Decline Merkins descending
20-18
Thang 3
Mosey back to start point for 10 minutes of Mary. Discussed how we used to do this regularly. 10 full minutes of Mary at the end of most workouts.
20- up to hold V-ups, very slow.
20 Flutter Kicks
20 Merkins
20 Gas Pumps
20 American Hammers
20 Pickle Pounders
20 mountain climbers
20 Plank Jacks
Announcements- Ruck 1/17/2020, Award Ceremony 2/25/2020
COT
First Prayers that Big Bird makes a quick and full recovery from his Surgery.
From me- All of us need support of Pax at some point, maybe as simple as being able to say out loud, that we are facing a traumatic event. Listening to and accepting one another’s troubles without judgment may be all we need, to push through.
Thanks guys,
Flounder Out
F3 Louisville 