PAX (10): Escort, Eto, Flo Jo, Handbook, Kilo, Russdiculous, Shyster, Violet (Q), Whitney (R), Worm
Conditions: 34 degrees, Light Wind, No Rain
Warm Up: Mosey around the tennis courts to Cogan’s Cove (bottom of hill on Briar Hill Road)
- Body Rotation (5 Head and Neck, 5 Hips, and 5 Knee and Ankle rotations)
- Kendra Newmans
- 20 x 4-count Mountain Climbers
- 20 x 4-count Hillbillies
- 20 x 4-count Side Straddle Hops
- 30 Seconds Stretch OYO
Thang 1: Run to Lexington
- 20 Second Hill Sprints with 10 Sec Rest In Between. Repeat until group reached the Lexington Road Intersection
Thang 2: Exercise Wave while returning to base of hill
- Sprint to designated light pole and then complete the designated exercise
- 1st pole = 10 x Bobby Hurley’s
- 2nd pole = 10 x 4-count Mountain Climbers
- 3rd pole = 10 x Imperial Squat Walkers
- 4th pole = 5 BOYO
Thang 3: Hill Sprint at Cogan’s Cove
- 5 Hill Sprints up hill at Cogan’s Cove with a differing mode of tranport for each sprint
- Sprint 1 – Regular Run – All You Got
- Sprint 2 = Bernie Sanders
- Sprint 3 = Mario
- Sprint 4 = Side Ways Slide (like playing defense in basketball)
- Sprint 5 = Move like an Animal (PAX could pick between bear crawl, crab walk or bunny hop to get to top of hill)
Thang 4: Burpee over the hill
- Complete a 1 Burpee at top of Cogan cove, bottom of Cogan Cove and at 2nd light pole on Briar Hill
- Increased Burpees with each round
- completd 3 rounds
COR, NOR, COT: Dedicated the work out to Ryleigh and her family. Lifted up prayers for Whitney’s friend Tammy who is dealing with sickness. Announcements included upcoming Poker Ruck. Closed with a word of prayer.
F3 Louisville 