I’ve spent the last 4 weeks slowly working my way back into gloom. Modifying often but getting better each day. I wasn’t sure where I would be fitness wise when I put my name on the calendar to Q but I figured I would be able to do most things.
It was pretty chilly, spitting a little snow, and a stiff biting wind. Thankfully, after all the rain we had the parking lot was dry.
PAX in attendance : Back Flop, Dauber, Cochran, Le Pew, Bulletin (R)
Disclaimer said and began with:
20 SSH
Kendra Newmans
Downward Dog stretching
Moseyed off to the back parking lot, grab coupons and reviewed the Bulletin Board for the Thang. Since, my last Q was “Merkins & Stuff”, I decided to “Stuff & Merkins” was a good way for a return Q.
We worked our way down the following list:
20 Curls
20 Squats
20 Dips
20 Plank Jacks
10 Man Makers
10 Rows/arm
20 LBC’s
After each exercise, run a lap around the baseball field and do 5 merkins at each lantern (4 lights for 20 merkins per lap).
Cochran and Back Flop killed it and lapped the rest of us twice.
We picked up the equipment and went back to the front of the park for some mary.
Gas Pumps, Windshield Wipers, Pickle pounders, and 1 minute solid of Superman hold.
Announcements, intentions, and an Our Father to wrap up.
It’s good to be back – Bulletin
F3 Louisville 