In an unusual turn of events, I actually arrived 5 full minutes prior to show time. That, alone, nearly put Mr. Hat in a state of shock and we had to wait on his recovery to get started. Temp was 67 degrees, humid as Hades and quite foggy. Intro and disclaimer. COVID warnings and instruction to keep distance.
PAX: Uncle Sam (R), Mr. Hat, Flip Flop (Q)
COP: SSH (20 IC), Arm Circles, Michael Phelps, Downward Dog calf/leg stretches, Mountain Climbers (15 IC), Merkins (10), BOYOS (5).
Thang 1: 11’s – Coupon Copperhead Squats and T-Merkins on opposite sides of basketball court. Bear Crawl to half court both ways, mosey the rest. 0.5 mile run. Misc. exercises until everyone completed.
Thang 2: 11’s – Man Makers and 4-count flutter kicks on opposite sides of basketball court. Lunge walk to half court both ways, mosey the rest. 0.5 mile run. Misc. exercises until everyone completed.
Thang 3: To Be Continued
Thang 4: To Be Continued
Distanced COT: Thanked Mr. Hat and Uncle Sam for participating, acknowledged tonight’s ruck, GrowRuck and Louisville Hope Scarves. I prayed for those who mentioned loved ones during intentions, fellow HIM’s, COVID and for all of us in general. It’s always an honor and a privilege to lead! Flip Flop
F3 Louisville 