Pax (20): SumpPump, Buzzsaw, Deuce, Pope, Blueprint, PED, Ripple, Digiorno, Tron, Stick Up, Buschhhhhh, Old Bay, McAfee, Wham!, Deflator, Dynomite (brought a clown car of 3-4 PAX), Fridge, Glen Ross, Fall Guy (Respect), Duckling VQ
Conditions: Temp held in low 60s but windy enough to blow off a wig
Duckling welcomed group. Glen Ross led warm up.
Today’s event provided a “circus of circuits.”
Thang 1 involved Mercans, jump squats, and fast swimmers (perfect for Mary T). Each performed for one minute each and two rounds in total. The last round involved starfish Mercans, Iron Mikes, and streamlined flutter kicks. Each done for one minute. The Q stressed form over frequency and provided alternative modifications.
Thang 2 brought running and crawling exercises. Q planned fireman carries for each PAX originally. However, after counting off, we recognized piggy back rides provide the best option. PAX carried partner length of Mary T building and switched. Once completed, PAX bear crawled to and back. Finished with sprints to the first hole tee box of Crescent Hill Golf Course. After running first round McAfee called audible to shorten distance and reduce lap numbers. This was a good call to end Thang 2.
Thang 3 involved a PAX co-lead core workout. Q called on PAX to choose exercise and volume. This occurred for five rounds.
Q called PAX to start point. Glen Ross counted off PAX while Duckling grabbed his phone. Ended with Nameorama and intentions. The intention was for Tony Malito’s niece. Ended with a quote of from Dr. John Piper and the Lord’s Prayer.
Warm Regards,
Aaron/ Duckling
F3 Louisville 