For the first time in a while the weather was perfect heading into the morning at the O. 73 and very low humidity compared to every other day this week. Let’s see how much we can stuff into an hour and how much better we can get, together.
PAX: Tammy Faye Baker, Tron, Shyster, Handbook, Rapinoe (FNG), Ganon, Pope, Vincent, Stick Up (Q)
At 7:00 the disclaimer and a brief rundown of the social distance acceptable WO was given. We began with a mosey around the tennis courts to the small field behind the playground for COP.
COP: 15 SSH (IC), 10 Grass Grabbers (IC), 15 Toy Soldiers ( IC), Downward dog L/R calf stretch, L/R runner stretch, L/R pigeon stretch, 10 Merkins.
THANG: we spread out and lined up along one end of the field. The object here was to run 75-80 yards, complete an exercise, run back and complete a different exercise. We began with 50 reps at each end and worked out way down to 5 by increments of 5 as follows:
Run > 50 Mtn Climbers (ea leg) > run back > 50 Bobby Hurleys
45 Mtn climbers > 45 IW Squats
40 Mtn Climbers > 40 Merkins
35 Mtn Climbers > 35 jumping lunges each leg
30 Mtn Climbers > 30 Burpees
we repeated that same pattern from 25 to 5.
THANG 2:
we lined up down the center of the field but now facing the street. Thang 2 was the same concept as thang one just different exercises. We bear crawled 25 yards, high knees, different mode of transportation on the way back, exercise from 50 to 5.
Bear crawl > 50 High knees > Bernie Sanders Back > 50 LBCs
BC > 45 High knees > Karaoke back > 45 Flutter kicks
BC > 40 High knees > opposite karaoke back > 40 Freddy Mercurys
BC > 35 High knees > bunny hop back > 35 Jack in the boxes
BC > 30 High knees > all you got back > 30 BBSUs
We repeated this pattern from 25 to 5.
There were a few minutes left to spare because of all the hard work the HIMs put in so we circled up for a small cool down stretch before heading back to the flags.
COT: countOrama, nameOrama, announcements, intentions words of thanks.
It was an honor to lead the group in this morning and I am truly thankful for the opportunity!
-Stick Up
F3 Louisville 