Thanks again to Nino for keeping me on track for Iron Horse and to Kilo for giving up his Q spot. Here’s what went down.
PAX- Jitterbug (QIC), Domino, Uncle Rico, Tenderfoot, Maxi, Buzzsaw, Dynomite, Ripple, Stick-Up
Short Mosey to Coupon Lot- COP- SSH, Grass Grabbers, Imperial Wakers, Stretching, Kendra Newmans, 10 Merkins, 10 Copperhead Squats
Thang 1- Partner up. Partner 1 Bear Crawl to first light pole, Bernie to second light pole and sprint back while partner 2 did AMRAP of an exercise. Total of four rounds with the following exercises: BOYOS, Jump Squats, Carolina Dry Docks, and Squats. Then and Indian Run to Egg Lawn parking lot for
Thang 2- Circled up and Planked up; Performed Single Count Merkins then directly into Single Count Peter Parkers while holding Plank. First performed 10 of each, then 8 each, 6, 4, and 2. Mosey to Bottom of Bridge for
Thang 3- Group did a “7” Exercise of T-Merkins and Bobby Hurleys. in between the group Bernie’d to the top of the Bridge and Sprinted back down. Moseyed Back to Start Point
Thang 4 – 100yd all you got Sprint 20 Merkins, Sprint Back, 20 Big Boys’
Mary- Plank Jacks, Mountain Climbers, Freddie Mercurys, Gas Pumps, LBC’s
COR, NOR, Intentions: I challenged each PAX member to have a positive impact on someone throughout the day who was having difficulty. Spoke about the Importance of F3 and this group in putting me in the right frame of mind to face difficult days; the perspective it gives me; and the feeling I have after a workout that I simply can’t duplicate any other way. This group is a gift, and it is an honor to lead. Jitterbug Out!
F3 Louisville 