Conditions: 49°F and cloudy. The terrain at The O was extra sloppy thanks to all the rain recently.
PAX (9): Russdiculous, Violet, Tron, Flo Jo, Yoshi, Vincent (R), Runner-Up (DR from Pittsburgh), Frankenbaby, Handbook (QIC)
Here’s how it went down:
Quick disclaimer @ 0530 followed by a mosey around to the tennis courts for Warm-O-Rama. But first a pit stop at the coupons to grab some for the first thang.
Warm-O-Rama:
- 25x SSHs IC
- 15x Imperial Walkers IC
- 15x Copperhead Squats IC
- 15x Abe Vigodas IC
- 15x Mountain Climbers IC
Thang #1: Coupon Ladder
PAX lined up along tennis court sideline, each with a coupon. Worked individually to complete the following exercises followed by a run across the length of all 4 courts and back after each:
- 10 coupon curls
- 10 coupon curls, 20 overhead presses
- 10 coupon curls, 20 overhead presses, 30 rows
- 10 coupon curls, 20 overhead presses, 30 rows, 40 squats
- 10 coupon curls, 20 overhead presses, 30 rows
- 10 coupon curls, 20 overhead presses
- 10 coupon curls
Once completed, PAX returned coupons and met in front of the bathrooms for the 2nd thang.
Thang #2: 11’s
PAX completed a set of 11’s that included step-ups on the short stone walls outside of the bathrooms and Bonnie Blairs a couple of light posts away down the track. Started with 10 step ups and 1 Bonnie Blair, subtracting from the step ups and adding to the Bonnie Blairs until we ended at 1 step up and 10 Bonnie Blairs.
Mary:
We were left with a few minutes to spare so we closed out with the following:
- 15x Flutterkicks IC
- 10x Merkins
- 15x LBCs
- 10x Merkins
- 15x Freddie Mercurys
- 10x Merkins
- 15x Gas Pumps
- 10x Merkins
Return mosey to the flag @ 0615 for CoT.
CoT: Ended with intentions, some words of gratitude, and finished up with an Our Father.
After a couple away Qs, it was great getting back to my home base to lead one. Very thankful for the men that came out to join me for it.
As always, truly proud to be a part of all this.
SYITG!
-Handbook
F3 Louisville 