It’s always nice to get back out to The County. I was looking forward to Thursday all week and I was not disappointed. In all, we 19 PAX. Here is who came out:
Scratch and Dent
Rocky
Red Card
My Pleasure
Holy Roller (R)
Little Jerry (R)
Double Down (R)
Hush Puppy
Ashley
Peach
Eto
CI
Kilo
Honey Do
Milton
Asian Zing (R)
WILDflower
Pelican
Catfish (Q)
Warm-up
1/2 Lap around the school to the area behind the chapel
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
10 Boyos
I’ve been on a Dora kick so I held suit. Here is what this iteration looked like:
5 Exercises w/ coupon: Swings, Squats, Shoulder Press, Sadies, Curls – 100 Reps of each
Exercise 1 – P1 starts knocking out reps – P2 Bear crawls out 50 yds, does 2 burpees, Bear crawls back
Exercise 2 – Hard run down to next island and back
Exercise 3 – Repeat what we did in Exercise 1
Exercise 4 – Repeat from Exercise 2
Exercise 5 – Repeat from 1 and 3
The PAX motored through this set and we returned the coupons and went to the playground. Go Ruck recently released a new PT Challenge or Merkins, Pull ups and Butterfly Sit-ups so we spent the last 8-10 minutes AMRAP’ing those in a rotating order EMOM.
Blessed to be able to lead and be a part of this group. Thank you to all who came out. Until next time County.
-Catfish
F3 Louisville 