Pax- Catfish, Viking, Milton, Speed Bump, Flounder Q
Weather 37degrees and dry, mild wind.
Thang 1- Warmups
As promised I dedicated this First 2020 Q to a pax who had a positive influence on me. Star-child HL me by hounding me for weeks leading up to Spring Break vacation and got a verbal HC while I was drunk, dragged me out of bed at 5:15 am for a “late” WO at 6:00am.
Abe Vigota- slowly
Grass Grabbers- slowly
Calf stretch L/R(gonna need it)
100 SSH (Starchilds signature warmup)
Did you know that there are 5 connected parks that run from Shelbyville rd to Bardstown rd? There’s even these handy maps near all the playgrounds. 
I point this out for a reason, Get to know your AO. I’ve been to these parks many times but seem to see the same 42feet each visit
Thang 2
Mosey to Lake William F Miles Gazebo for some legwork!
Tabata time!
2 Rounds, 1 min AMRAP. 15 sec rest.
1. Box Jumps- emphasis on form and exploding through the jump.
2. Bulgarian single Leg Squats(L leg)
3. Bulgarian single Leg Squats(R leg)
4. Jump Lunges
5. Setup Ups(alternate legs)
Thang 3
Mosey to Lower Parking lot for interval run. The short side of the lot is over 70m which is a good interval. Advised pax that we would be doing 2 training speeds. The first is comfortable mosey, not a slow jog but good stride a comfortable speed. Then at the beginning of the short side speed up to 70-80% speed and lengthen stride. This is called Hard Stride, not a Sprint.
We went for about 12 minutes, new BT speaker crankin out motivational jams. Then with 7 minutes to spare, mosey back to SP. I forgot how far and how steep that run from lower lot to SP is, S#%*!
Arrived with 15 seconds to spare thanks to Catfish leading a charge on the final 40 yds.
Remember when we used to tell the story of the 6? Let’s do that again. Catfish was #1 but defaulted to the 6 since there were only 5. It’s a lot easier to remember each other’s names if we talk about the six at every workout, particularly for newer pax. It also helps new pax understand that their F3 name could be worse 😂
COT
Flounder out
F3 Louisville 