Dauber had a late cancellation and needed a Q for the Foundry. I was happy to oblige.
PAX –
Dauber
Pelican
Holy Roller (R)
Launch Pad (R)
Bulletin (R)
Hush Puppy
Overflow
Backflop (Q)
Weather was comfortable 62 degrees and clear skies
We mosied to the front of the school and warmed up:
20x SSH, 10x GG, 10x Toy Soldiers, downward dog stretches, and quad stretches. On our way down from the COP mosey, we stopped and busted out 20x dips on the guardrail. Then continued on to get underway with the main event.
The THANG – we did a distanced partner workout. We split the PAX up into 2 groups. One group went to one side of the parking lot and the other group went to the other side. I set lights ~10 feet apart in the middle of the parking light creating a “lane or barrier”. Each HIM was paired up with another HIM. I would call out the exercise, once completed, the PAX were instructed to run to the middle of the parking lot to their side of the light barrier. If they beat their partner to the middle, they had to do burpees until their partner made it to the middle. Probably sounds confusing as heck, but it worked out. Ha!
Exercises as follows (not in order because I can’t remember) –
30x Halos
30x Mountain Climbers
30x plank jacks
30x bicep curls
30x thrusters
30x coupon swings
30x Merkins
30x Squats
30x lunges
30x Gas Pumps
30x American Hammers
30x skull crushers
30x Big Boy Sit-ups
30x LBCs
30x or so burpees
Mary – 20x heartbreakers, 20x reverse crunches, and that’s all I can remember.
COR, NOR
Announcement – Growruck – sign up (see slack)
COT – I thanked the PAX for supporting the Q and told them how much I appreciate them. We ended with an Our Father. Backflop -Q
F3 Louisville 