PAX (11): Cousin Eddie, Eto, Handbook, Kilo, McAfee, Meatball, PK, Tony Malito, Worm, Vincent (R), Violet (Q)
Conditions: A sticky 64 degrees with a slight wind out of the southwest
Warm Up: Mosey around monument and playground using road until we reached the back of the church parking lot. Circled up in church parking lot.
- Body Rotation (3 neck, hips and knee & ankle rotations in each direction)
- 20 x Imperial Squat Walker (IC)
- 15 x Mountain Climber (IC)
- Side Straddle Hops and Burpee Sets; 10 SSH, 2 Burpees: 15 SSH, 4 Burpees: 20 SSH, 6 Burpees: 25 SSH, 8 Burpees: 30 SSH, 10 Burpees
Workout: Animal Kingdom
- Completed traveling and stationary exercises that mimicked the movement of animals.
Set 1 = 1 Length of Field (used field beside church)
- Crab Rockettes (travel approximately 30 meters)
- Flying Squirrel x 15 (OYO) (perform a merkin but accelerate to get hands and feet off ground on way up)
- Bat Wings (combination of Overhead Arm Claps, Seal Claps and 4-count Should touches) (100 total reps, IC)
- Mule Kickers (broad jump followed by a mule kick- travel approximately 30 meters)
Set 2 = 3 Lengths of Field
- Cheetah Run (sprint 3 lengths of field)
Set 3 = 1 Length of Field
- Bear Crawl (travel approximately 30 meters)
- Grass Hoppers (5 side to side jumps followed by 2 tuck jumps – performed for 30 seconds)
- Monkey Humpers x 15 (IC)
- Grass Hoppers (5 side to side jumps followed by 2 tuck jumps – performed for 30 seconds)
- Crawl Bear (travel approximately 30 meters)
Set 4 = Hill Sprints and Mountain Goats
- Yak Attack (sprint grass hill behind monument or paved running track hill and perform 10 squats at top) x 3
- Mountain Goats x 15 (1 rep = 1 x4-Count Mountain Climbers, 2 Plank Jacks, 2 Shoulder taps)
Set 6: Mary
- Flutter Kicks (30 x 4-count reps)
- Nolan Ryan’s (10 each side)
COR, NOR, COT: Announcements included GrowRuck, Open Q Positions at every AO, Upcoming Golf Scramble Fundraisers. Lifted up multiple intentions for friends and family members battling health issues. Closed in prayer.
F3 Louisville 