Intro and disclaimer. Mosey around the playground and back to basketball court for COP. Temp was 32 degrees and partly cloudy.
7 PAX: Uncle Sam (R), Mr. Hat, Abacus, Skirmish (R), Backflop, Storm Trooper, Flip Flop (Q)
COP: SSH (30 IC), Grass Grabber (10 IC), Arm Circles, Downward Dog calf stretches, Mountain Climbers (15 IC).
Thang 1: 7 of Diamonds. Four cones set up as a baseball field. Mosey from home plate to first cone for exercise 1, to cone 2 for second set of exercise, to cone 3 for third set of exercise. Bear crawl from 3rd cone to 4th for final exercise of that round.
Round 1: 7 burpees at each cone. Mosey between cones 1-3, bear crawl from 3rd cone to 4th. Hard sprint to island and back to 4th cone.
Round 2: 14 4-count flutter kicks at each cone. Mosey between cones 1-3, bear crawl bear from 3rd cone to 4th. Run around playground.
Round 3: 21 merkins at each cone. Mosey between cones 1-3, bear crawl from 3rd cone to 4th. Run around playground.
Round 4: 28 squats at each cone. Mosey between cones 1-3, bear crawl from 3rd cone to 4th. Run around playground.
Round 5: 21 merkins at each cone. Mosey between cones 1-3, lunge walk from 3rd cone to 4th. Run around playground.
Round 6: 14 4-count flutter kicks at each cone. Mosey between cones 1-3, lunge walk from 3rd cone to 4th. Run around playground.
Round 7: 7 burpees at each cone. Mosey between cones 1-3, lunge walk from 3rd cone to 4th. Run around playground and over to Basketball goals for Thang 2.
Thang 2: Rinse and repeat the following exercises until everyone completes Thang 1: 20 LBC’s, 20 Air Shoulder Press, 20 T-merkins, 20 squats, 20 gas pumps.
Time for COT once everyone completed Thang 1 and several had done a round or 2 of Thang 2.
COT: Thanked everyone for participating in my and opened floor for announcements and intentions. I prayed for those who mentioned loved ones during intentions and for all of us in general. Prayed us out. It was an honor and a privilege to lead! Flip Flop
F3 Louisville 