#RyleighStrong became a national F3 movement on Tuesday. I’m repeatedly in awe at this group and the impact we have when we come together. “More than a workout” was in full effect this week and the energy at The O was buzzing. In all, we had 27 PAX in attendance. Here is the list of HIMs:
Carlton
McAfee
Face
Russdiculous
Fergie
OJ
Handbook
Violet
Diablo
Jeter
Duckling
Escort
Schwab – FNG
Frankenbaby
Shyster
Mookie
Pork Chop
Flo Jo
Whitney (R)
Ditka
Wham!
CI
Tron
Star Child
Donut
Catfish(Q)
Here is what we endured:
Warm-up
Lap around the walking track/tennis court
Grass Grabbers x 15 IC – Stay in Position – Stretch Right/Stretch Left/Stretch Middle
SSH x 25 IC
Downward Dog – LT over RT, RT over LT
Plank Jacks x 25 IC
25 Single Count Merkins
Mountain Climbers x 25 IC
15 Boyos
Escalating Dora Suicide Set w/ Coupon:
5 Exercises in order: Swings, Seated Shoulder Press, Sadies, Squats, Big Boys
We ramped up the reps and the intensity on the runs as follows
100 Swings/150 Seated Shoulder Press/200 Sadies/150 Squats/100 Big Boys
The suicides also ramped:
Swings = run all the way down to the end of the last(4th) court and back
Seated Shoulder Press = All the way down and back and then all the way down to the end of the 3rd court and back
Sadies = repeat the two down and to the end and end of the 3rd courts but add another leg out to the end of the 2nd court and back – this was the peak of the workout
Squats = back down to the same as Seated shoulder presses
Big Boys = same run as swings
We returned the coupons and circled up for some Mary – Flutter Kicks, Pickle Pounders, J Lo’s, Hip drops RT, Hip Drops LT
COT – Intentions and Announcement
As always, it was a pleasure to lead and be out there to support Tony Malito and his family as they work through this difficult time. Please continue to keep Ryleigh and the family in your TAPs.
#RyleighStrong
-Catfish
F3 Louisville 