8 strong braved the possible thunderstorms, and showed up for the sound of M.U.S.I.C at the O on Tuesday. Viking, Wham!, Flo Jo (Q), Tammy Faye Baker, Loco, Handbook, Violet and Escort all embarked on a journey to conquer the hills of Cogan’s Cove.
Started off with a short mosey around the tennis courts, high knees followed by butt kicks, then over to the cove an down the hill for a warm up:
Grass Grabbers x 15 IC, Copper Head Squats x 15 IC, Mountain Climbers x 15 IC, stay down for calf stretches, runners stretch and we were ready to go.
M.U.S.I.C – well, this wasn’t tunes, but used the acronym as we were going to run hills over and over again as they bring us alive!
Set one:
20 Merkins – bernie sanders up hill toward the park, mosey down
20 bUrpees – bernie sanders up hill toward the park, mosey down
20 big-boy Sit ups – bernie sanders up hill toward the park, mosey down
20 Imperial walkers (IC)- bernie sanders up hill toward the park, mosey down
20 Crab toe touches (IC) – bernie sanders up hill toward the park, mosey down
Sets two and three used the same exercises:
Set two – 15 reps of each exercise, then prisoner run up hill away from park, mosey down after each exercise
Set three – 10 reps of each exercise, all you got up hill toward mark, mosey down
15 total hill runs – Woof!
Came back to the tennis courts for some mary:
American Hammers x 15 IC
Flutter Kicks x 20 IC
Freddy Mercury x 15 IC
Saturday Nights x 15 IC
Dying Cockroaches x 15 IC
1 minute elbow plank
Loco came to run, so mosey the long way around the tennis courts and back to the flag for COT. Brought the circle in slightly after NOR, but kept hands in. Announcement from Viking that the ruck is Friday night, horror movie themed, something for everyone. Thoughts with Loco as he attends a funeral for a family friend from the south end today. Very thankful for this group, and the opportunity to lead. Handbook took a picture, and we were all on our way.
Flo Jo.
F3 Louisville 