PAX (5): Captain Insane-o, Ditka, Fergie, Flo Jo, Frankenbaby, Handbook, Porkchop, Russdiculous, Shyster, Vincent (R), Violet (Q), Wham
Conditions: A chilly 29 degrees with a steady wind
Warm Up: Mosey to CAL. 5-minute dynamic warm up featuring 10 exercises executed for 30 second each.
- Alternating High Kick
- Alternating Toe Touch
- Alternating Knee Tuck
- Alternating Hip Turn Outs
- Alternating Lunge with a Twist
- Rising Torso Twist
- Michael Phelps/Kendra Newman
- Butt Kicks/High Knees
- 5 x BOYO
Workout: High Intensity Interval Training (HIIT)
- Completed 2 HIIT sets that included 12 x 1 minute rounds. We completed 2 exercises during each round. Each exercise was executed for 20 secs followed by 20 seconds of rest
Set 1
- Round 1: High Knees, Jump Lunges
- Round 2: High Knees, Jump Lunges
- Round 3: Mountain Climbers, Crab Toe Touch
- Round 4: Mountain Climbers, Crab Toe Touch
- Round 5: Merkin to Side Plank, J-LOs
- Round 6: Merkin to Side Plank, J-LOs
- Round 7: High Knees, Jump Lunges
- Round 8: High Knees, Jump Lunges
- Round 9: Mountain Climbers, Crab Toe Touch
- Round 10: Mountain Climbers, Crab Toe Touch
- Round 11: Merkin to Side Plank, J-LOs
- Round 12: Merkin to Side Plank, J-LOs
Set 2 : Completed this set near the rest room area following a mosey from CAL.
- Round 1: Step Ups, Squats
- Round 2: Step Ups, Squats
- Round 3: Plank Jacks, Peter Parkers
- Round 4: Plank Jacks, Peter Parkers
- Round 5: Burpee, Groiner
- Round 6: Burpee, Groiner
- Round 7: Step Ups, Squats
- Round 8: Step Ups, Squats
- Round 9: Peter Parkers, Plank Jacks
- Round 10: Peter Parkers, Plank Jacks
- Round 11: Groiner, Burpee
- Round 12: Groiner, Burpee
Mary: Mosey to Flag for a Standing Ab set (30 seconds of each exercise)
- Knee to Face
- Wood Chop (R)
- Wood Chop (L)
- Standing Oblique
- Hillbillies
- Abe Vigoda
COR, NOR, COT: Announcements included a Leap Year Ruck on 2.28 (30K). Lifted up our blessings and the support group we have with F3. Closed in prayer.
F3 Louisville 