The workout theme was focused on the number “20” in recognition of the New Year.
PAX (15): Captain Insane-O, Diablo, Face, Flo Jo, Huggies, Kilo, McAfee, Methane, Porkchop, Red Roof, Tin Cup, Violet (Q), Wham, Whitney (R), Zartan,
Conditions: 37 degrees with light wind
Warm Up: Mosey along running track back to tennis courts
- Body Rotation (3 rotations each direction of neck, hips, knee and ankle)
- 20 x Overhead Arm Clap (IC)
- 20 x Side Straddle Hops (IC)
- 20 x Mountain Climbers (IC)
- 20 x Imperial Walker (IC)
- 30-seconds of stretching on your own
Thang 1: Half mile run
- PAX were split into three groups based on their typical mile run pace. (Group 1 = Greater than 10 minute pace, Group 2 = 8-10 minute pace, Group 3 = Less than 8 minute pace)
- Run started at the flag and followed the running track half way around the loop.
- Groups completed a staggered start to allow all PAX to finish at approximately the same time
Thang 2: Exercise smorgasbord (a little something for everyone)
- 20 x Burpee (10 reps, 20 second break, 10 reps)
- 20 x Overhead Arm Clap (IC)
- 20 x Monkey Humpers
- 20 x Mountain Climbers (IC)
- 20 x Imperial Squat Walker (IC)
- 20 x Merkins
- 20 x Flutter Kicks (IC)
- 20 x Squat Jumps
Thang 3: Half mile run
- PAX maintained their running group assignments from Thang 1
- Group 1 ran directly back to the rest room area by reversing direction along the same course as in Thang 1
- Groups 2 and 3 completed the loop and ran back to the rest room area
- Groups finished at approximately the same time
Thang 4: Exercise smorgasbord (a little something for everyone)
- 20 x Dips on wall by rest room
- 20 x Step Ups on wall by rest room
- 20 x Derkins on wall by rest room
- 20 x Gas Pumps (IC)
- 20 x T- Merkins
- 20 x Overhead Air Press (IC)
- 20 x Hillbilies (IC)
- 20 x Burpee (10 reps, 20 second break, 10 reps)
- 20 seconds of Plank
COR, NOR, COT: Announcements about the upcoming ruck and banquet. Closed with prayer.
F3 Louisville 