PAX (17): Pork Chop, Larry Flint, Pope, Tiger, Wham-O (R), Old Bay, Left Eye, Fridge, Glen Ross, Plumb Bob, Tommy Boy, Snow Man, Deuce, PED, Blue Print, Windshield, Fergie (Q)
Weather: mid 50s, damp with a light but short rain in the middle.
Admittedly, a recycled recent Q. Given the traveling habits of the Mutt, I knew anything run outside of 264 was fair game to use again. As I tend to do, this was likely a bit over-complicated for what i was trying to accomplish, but wanted some running, with a little bit of coupon and body weight work mixed in. Also, to allow a little bit of flexibility.
COT
Jog around the school and out to main parking lot; SSH, Abe Vigodas, Grass Grabbers, Down Dog / Runner’s Stretch, Merkins, then a short run to playground (with 1/2 PAX grabbing a coupon).
The Thang – Pick your own reps.
Set up near playground.
- Round 1 – do 50 reps
- Round 2 – do 100 reps
- Round 3 – do 150 reps
Switch groups after 150 reps.
Group A – Choose between;
- Burpees
- Merkins
- Pull-ups
- Gorilla Squats
Group B – Choose between;
- Man Makers
- Coupon Squat Thrusters
- Curls
- Coupon Swings
In between each round, run 1/4 mi lap
Rules:
- No more than 50% can be of one exercise
- Have to do each one – 10% of total
- Do not have to complete each exercise sequentially (ie can break up reps)
All things considered, it took a while to get the routine down, but once we did I think everyone was able to push themselves.
COR, NOR, COT. Prayers were said for friends and family of the PAX, specifically those dealing with cancer.
F3 Louisville 