Weather – Mid 30’s, wet pavement, but no rain.
PAX (5): Jolly Rancher, Valdez, Focker, Colonel Klink, Captain Crunchberry (QIC)
COP: Grass Grabbers, ankle grabs – both left and right, runners stretch, toy soldiers.
THANG: Monthly Muscle Endurance Test
This is a test for endurance, not strength. Sure, maybe you can squat 300 lbs. Great. But how many times can you do it? This will be a format for the first Thursday of February and March for sure. It might change a little in April.
AMRAP in a 2 minute time period: Squats, Hand Release Merkin (T-Merkin), and Big Boy Situps. Document your count on a card.
Upon completion of the above exercises, we cross over HWY 146, congregate at the stop sign.
Next is a either a 1 or 2 mile run. The stop sign is the starting point. ½ mile down to the sidewalk for the Pewee Valley Women’s Club. ½ mile back. Those running 1 mile, proceed back to start the exercises below. If you opt for the 2 mile run, down and back again.
After finishing the run, cycle through the following list (20 reps each) until time is called. Coupons were present for those that wanted to use them, or you could go without.
- Airpress / Overhead Press
- Squats
- Dips (on the curb or coupon)
- LBC
- Calf Raises
MARY: Flutter kicks, gas pumps, and a plank until time is called.
Count-o-rama, Announcements, Intentions, and dismissed!
-Captain Crunchberry
F3 Louisville 