PAX (9): Glen Ross, Captain Insane-o, Trump, PED, Russdiculous, Shyster, Fall Guy (R), Pork Chop (co-Q), Fergie (co-Q)
Weather: A nice, dry morning in the mid-40s.
COP: Quarter mile lap led by Pork Chop, with SSH (40), Aboe Vigodas (10) and some arm and leg stretching.
Thang 1: Chop took the first 15-20 minute block with an animal decathlon. From the tennis court sideline we;
20 Coupon Shoulder Presses, 20 Bent over coupon rows, 20 merkins.
First time – width of 2 courts; Frog Jump down and back.
20 Coupon Shoulder Presses, 20 Bent over coupon rows, 20 merkins.
Second time – width of 2 courts; Bear Crawl down and back.
20 Coupon Shoulder Presses, 20 Bent over coupon rows, 20 merkins.
Third time – width of 2 courts; Crab Crawl down and back.
20 Coupon Shoulder Presses, 20 Bent over coupon rows, 20 merkins.
Fourth time – width of 2 courts; Donkey Kick down and back.
It was about that time that the Chop segment came to a close, and Fergie took over.
Thang 2: Since the first half was mostly about body weight and coupon movements, the second half was about getting the heart rate going. We kept it simple with a B L I/S M P. That is;
Burpees (10)
Lunges (20 per leg)
Imperial Squat Walkers (30) – combined the I and the S for time
Merkins (40)
Plank Jacks (50)
In between each, we did a 1/4 mile lap, or 5 laps in total. We called time at about 614, and returned the coupons.
COT: COR, NOR. No announcements made. Thoughts and intentions were given for Ryleigh, Malito and his family.
F3 Louisville 