Got to Mary T’s a little early to get a little EC and was joined by @Buschhh. I have been loving this warm weather in December, so I figured it was a perfect morning to burn some of the fat that has accumulated from all of the Christmas festivities.
Weather – 56 degrees, shorts and short sleeve t-shirt at 0530am
PAX – Glen Ross, Buschhh, Pope, Pepperoni, Deuce, Sump Pump, Digiorno, Wham, P.E.D., Fridge, Plumb Bob, Tureen, Toothless (DR from South Carolina) and Fallguy Q.
F3 Disclaimer – I told the group that I am not a professional, and every exercise is merely a suggestion and to please modify as necessary. We moseyed to the back part of the parking lot for COP:
SSH
Imperial Walkers
Grass Grabbers
Hamstring and Calf Stretches
I split the group into two teams and we grabbed 4 coupons, 2 per team. Team 1 ran with the coupons to Frankfort Ave. and Team 2 ran with their coupons to Brownsboro Rd. The distance to both locations is approximately ¼ mile.
Thang #1 –
Team 1- 100 Boyos
200 Plank Jacks
300 Curls (with coupon)
400 Squats
Team 2- 100 Man Makers (with coupon)
200 LBC’s
300 Merkins
400 Lunges
Each team was to complete the exercises as a team. Once they completed their set, they ran to the opposing teams location and completed their set of exercises. Once the teams completed their sets, they carried the coupons back to the parking lot.
Thang #2 –
We kept the team thing going by lining up in plank position in a straight line, head to toe. The last member of each team bear crawled to the front of the line. This continued until each team completed 2 complete rotations.
Thang #3 –
We then circled up for a set of Merkin Time Bombs. There was still some time left, so we finished the workout with some Mary work. I started and then we went around the circle and each guy gave an exercise until we ran out of time:
Flutter Kicks
Gas Pumps
Rosalitas
Box Cutters
Elevators
Mountain Climbers
We circled up, said a prayer for Sump Pump’s daughter and other intentions left unsaid. We finished up with an Our Father.
Fall Guy
F3 Louisville 