It felt good to get back out in the gloom on Thursday after a few weeks off. My body tells me otherwise, but that’s nothing new really.
Weather was a little chilly but not terrible. Good company though so the weather didn’t bother me.
PAX:
- Colonel Klink
- Focker
- Viking
- Mama’s Boy
- Wildflower
- Airplane
- Potter
- Holy Roller
- Little Jerry
- Fear Factor
- Scratch-n-Dent
- Double Down
- Retainer
- Mayhem
- Stick Up
- Hush Puppy
- Red Wagon
- Asian Zing
- Jolly Rancher (Q)
Time was called and disclaimers were provided. We then set out for a short mosey up to the front parking lot – even picked up a few straggling PAX who made it right into the parking lot right on time.
COP:
The basics:
- SSH
- Downward dog and runners stretches
- Imperial squat walkers
- Toy soldiers
Then, we headed back to the coupon cache and set up shop infront of the playground for the Thang.
The Thang – Full Body Circuit:
We started off with the following:
- Overhead presses – 20x
- Skull crushers – 20x
- Curls – 20x
- Squats with coupon – 20x
- Merkins with coupon – 20x
- Big boy sit ups – 20x
- V-ups – 20x
Then, we took a lap around the school. Early finishers got in some EC with pull ups, planking or LBCs until the six (who was most certainly me) made it back.
We then rinsed and repeated the circuit and the lap. I think we made it through three sets before we had to re-stash the coupons. Needless to say, after a few weeks out of the gloom I was gassed during the circuit and the run. So, the PAX each pitched in and helped me count a set of reps on the circuit. Much appreciated!
Coupons were returned and we moved to the flag for a little Mary, which consistent of gas pumps.
COT:
Countarama, namearama, announcements and intentions.
Always a pleasure to lead!
Jolly Rancher out!
F3 Louisville 