PAX (10): Flo Jo, Handbook, Jeter, Kilo, Jitterbug (R), Russdiculous, Shyster, Sump Pump, Tron, Violet (Q)
Conditions: Moved start time to 0630 for curfew compliance. Hot and stick 63.
Warm Up: Mosey to base of hill at Cogan’s Cove. 5-minute dynamic warm up featuring 10 exercises executed for 30 seconds each.
- Neck Rotation
- Hips Rotation
- Knee and Ankle Rotation
- Kendra Newman and Michael Phelps
- Cross Country Skier
- Mountain Climbers
- Knee Tucks
- Butt Kicks
- High Knees
- Lunge with twist
Thang 1: Hill Sprints on Dane Hall Drive with exercise sets at top and bottom
- Completed 2 rounds of Toe Touch Push Up Hops (40 seconds work, 20 seconds rest) at base of hill
- Sprinted to top of Dane Hall Drive
- Completed 1 round of Side Plank Oblique Crunches (40 seconds work, 20 seconds rest)
- Mosey to base of hill
- Completed 1 round of Side Plank Oblique Crunches (40 seconds work, 20 seconds rest)
- Sprint first half of Dane Hall Drive then Bernie Sanders to top
- Completed 1 round of 4 Lunge, 2 Burpee sets (40 seconds work)
- Mosey to Lilac Way
Thang 2: Hill Sprints on Lilac Way
- Completed 2 rounds of Hops to Sit Through (40 seconds work, 20 seconds rest)
- Sprinted to intersection of Lilac Way and Sunset Road
- Completed 1 round of Climber Jacks (40 seconds work)
- Mosey to Sunnyside Drive
Thang 3: Downhill Sprint and Uphill Sprint
- Sprint from Intersection of Sunset Road and Sunnyside Drive to Intersection of Sunnyside Drive and Beals Branch Drive
- Mosey to Cogan’s Cove
- Completed 1 round of Scorpion Burpess (40 seconds)
- Sprint to top of Cogan’s Cove
- Mosey to Tennis Courts
Thang 4: Court of Pain
- Completed 1 round of Squant, Lunge, Kicks (40 seconds)
- Completed 1 round of Pike to Plank Walk outs (40 seconds)
- Completed 1 round of Quick Feet and Tuck Jumps (40 seconds)
Despite not having cool names for the exercises, as noted by Kilo multiple times, the workout pushed our Cardio and introduced a few new movements.
COR, NOR, COT: Announcements included Dare to Care volunteer opportunities, October Grow Ruck opportunities and curfew monitoring. Closed in prayer.
F3 Louisville 