14 of us brave PAX got after it Tuesday on a perfectly, crisp, cool morning. Viking came rolling in slowly about 50-55 mph just in time to make disclaimer.
PAX: Uncle Rico, Fructose, Viking, Catfish, Husky, Wapner, Lady Bird (Respect), Jewell, Stickup, Gypsy, Huggies, Latex, Nice n Slow, Q: Milton
In the PB I said we’d be doing things I don’t necessarily love to do, but love the pain and gains the exercises provide you. We did a quick warm up Mosey around the campus, showed the PAX where we’d be crushing our bodies at a few different stops. COP: SSH (25), Grass Grabbers (15), Plank and Stretching, Merkins (15), SSH (15).
Thang 1: 4 (or 5) Station Beatdown. This was a You v. You challenge with continuous movement around the loop of the campus. Goal was 2 laps complete but modify up or down as necessary. 1st piece was a nice bear crawl across half the parking lot to get to station 1, which Lap 1 was 25 Merkins, Lap 2 25 T-Merkins). Mosey on up to the top of the hill for station 2, Lap 1 & 2- 25 Carolina Dry Docks. Mosey toward the playground for station 3, Lap 1- 25 Dips, Lap 2- AMRAP pullups. Finally mosey to bottom of hill for station 4 for some coupon work, Lap 1- 10 Manmakers, Lap 2- 25 Rows. We busted this for about 20-25 minutes before moving to Thang 2.
Thang 2- We partnered up for some hill running and AMRAP Mary (5 rounds). Partner 1 ran full go up the hill and moseyed back while partner 2 did AMRAP the following exercises (each partner completing each round). Rd 1- Big Boys, Rd 2- Flutter Kicks, Rd 3-LBCs, Rd 4- V-situps, Rd 5- Plank. Finished right at 6:15 and headed back to flags.
COP- Announcements and Intentions, spoken and unspoken. Thanked PAX for support, and my thought of the day I mentioned was to treat today as a gift, which is why we call it the present. Spend extra time today, whether it’s 1 minute, 2 minutes, 10 minutes, or hour with the ones you love. Finished with an Our Father. Til next time!
-Milton
F3 Louisville 