Hills, hills and more hills. That was the theme of today’s WO. It felt so great to get out. 55 degrees under clear skies.
PAX – Whitney (R), Aerobie (R), Viking, Dauber, LePew, Valdez, Cochran, Squid, Fungi, Wiki, Speedbump, Zero Turn (FNG), Backflop (Q)
Like I said in the preblast, we were going to start out with a bang for today’s workout. So I thought it was fitting to start out by playing the song “Bang” by AJR. And then we got after it.
COP – 20x SSH IC, 10x GG IC, 10 Toy Soldiers IC, downward dog/running stretches, quad stretches each leg
We then mosied down the big hill
The THANG – 10 station ladder and in between each station, the PAX ran a small, but steep hill before advancing to the next station.
100x LBC’s
90x SSH
80x plank jacks
70x American Hammers
60x Lunges
50x Flutter kicks
40x Merkins
30x Big boy sit-ups
20x Mountain Climbers
10x BOYO’s
Then we ran back up the large hill at a rather quick pace as time was running out.
COR, NOR
COT – thank you for everyone who came to support the Q. I brought a message of hope by reading a few bible verses. True hope can only be found in our Lord and Savior, Jesus Christ. We ended with an Our Father and LePew brought some hot coffee for all to share. Good man.
See you fairly soon at my next Q! Backflop
F3 Louisville 