I want to thank everyone for coming out this morning! Always encouraging to see a solid group of HIMS brave the cold and whatever stupid thing I am going to throw at you.
PAX (11): Dynomite! (Q), Number2 (R), Stick up, Ripple, Buzzsaw, Dry rub, Maxi, Little Jerry (R), Double Down (R), Wapner, Jitterbug (R)
COP:
6 Mins of Tabata
To the tunes of the Red Hot Chili Peppers radio…actually I think Hotel California was playing….sorry!
SSH 1 Min, 20 sec rest, Imperial walker squats 1 min, 20 sec rest, Peter Parkers 1 min, 20 sec rest, Catalina Wine mixers with a merkin 1 min, 20 sec rest, and finally Toy Soldiers 1 min!
Everyone was nice and warmed up….so we headed to the Bridge for a little Bear Burp. I got this idea from a Retainer Q a few weeks back at Vets. Sure wish Retainer had showed up so I could have given him some pay back! 🙂 Anyways, the exercise is a Jack Webb 1:4 ratio but with Bear Crawls up the hill and Burpees after each bear crawl set.
Example: Bear Crawl up the hill 1 time and run down. 4 Burpees at bottom
Next, Bear Crawl up the Hill and back and up the hill and back. 8 Burpees at bottom…and so on. I think most everyone got at least to 6 bear crawls and 24 burpees. So, atleast 21 times up the hill bear crawling and 84 Burpees! WOOF! Great job Men!
I called time with 10 mins left and we headed back to the flag, which I brought but forgot to plant (Where is Deep Dish when you need him?). My man Ripple helped plant the flag while I took the Pax thru some AB O RAMA!
AB O RAMA:
20X FLUTTER KICKS IC, 15X GAS PUMPS IC, 10X AMERICAN HAMMERS IC, 10X PICKLE POUNDERS IC. We did 2 sets of this workout and thankfully it was 6:15!
COT:
Circled up around the flag and did some Count O Rama, Name O Rama, annoucements, and intentions. I took us out with a prayer and we headed out. Thanks again guys for letting me lead and for letting me be part of this amazing group.
Dyno Out!
F3 Louisville 