With a time change coming tonight, I knew this would be the last Saturday workout with sunlight for a while. I wanted to utilize a couple of areas that we can really only use when it’s light out.
Conditions – Brisk 28 degrees
Gear Broncos hand warmer pouch (fanny pack)
Q – OJ
PAX: McAfee, Cookie, Russdiculous, Tron, Vincent (R), Ditka, Tammy Faye Baker, Violet, Diablo, Handbook, Shyster, Pork Chop
Mosey to the bridge overlooking I-64.
10 Grass Grabbers IC
10 SSHs IC
10 Imperial Walkers IC
10 Monkey Humpers IC
Next Pax were instructed to partner up
DORA across the bridge
100 Hand Release Merkins
200 Squats
300 Flutter Kicks
While partner one is working on the exercises, partner two runs to the other side and does 2 burpees.
Before leaving the bridge partners would buddy carry to the other end, switch up and come back.
Then we turned and headed to the famous half pipe of Seneca Park.
Still with partners
P1 – holds plank
P2 – runs the half pipe and back, switch repeat
P1 – LBCs
P2 – runs to the other side of the pipe and does 5 burpees, comes back, switch up and repeat
P1 – Bobby Hurleys
P2 – Runs the half pipe and back, switch and repeat
For good measure we took one more lap on the pipe before heading back.
10 Slow single count Merkins
Mosey back to the tennis courts
20 Heel Touch Crunches IC
20 Shoulder Taps IC
20 Pretzel Crunches IC (10/ea leg)
20 Plank Jacks IC
20 Dying Cockroaches IC
20 Box Cutters IC
20 Single Leg Flutters IC (10/ea leg)
Final was a medium mosey the long way back around the tennis courts to the flag.
COR/NOR
Announcements – Friday the 13th Ruck
Intentions/Praises – Tammys father 🙌🏼
I closed us out in prayer. Thankful to be a part of such a wonderful group of men.
– OJ
F3 Louisville 