PAX: Nino, Nice and Slow, Double Down, Focker, Bull Rider, Tidwell, Stickup, and Captain Crunchberry (QIC)
Weather: High 60’s.
Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary. COVID-19 is a real thing. If you feel sick, go home, keep your distance. Aye?
COP:
– 20 SSH
– 20 Toy Soldiers
– Downward Dog
– Michael Phelps
– Kendra Newman
I decided to roll back a weinke I did at The Abyss a few weeks ago. It worked well, and there is no sense in reinventing the wheel.
The one and only Thang:
Circuit Work – 3 Stations, each with 4 exercises. Pick 2 exercises, do 20 reps, proceed to the next station. The last station was just Burpees. On the way back up the hill, do the other two exercises. Rinse and repeat.
Station 1 – Coupons – Curls, Overhead Press, Bentover Row, Tricep Extensions
Station 3 – Other Stuff – Dips, Stepups, Derkins, Incline Merkins
Station 2 – Legs – Squats, Lunges, Monkey Humpers, Calf Raises
Station 4 – Burpees x 10
My illustration is a little off, for some reason I marked Station 1 at the wrong building. I have only been to Posh a handful of times, and for some reason, I didn’t know the meeting spot wasn’t the Gheens Lodge. So, it was a short mosey from station 1 to station 2.
As it was the first time I ran this workout, I picked up the six. The faster PAX made short work of the stations, and as I’m standing alone at the starting point I started to question if this was a good idea. But it was. We all got better.
We cycled through about 3 times, with the faster PAX about to start the 4th cycle. A complete cycle would have been a about 1/2 (from starting point, to burpees, and back to starting point)
Bull Rider wins the award for the sweatiest shirt, sorry Pelican.
Stickup wins the award for the most blood shed at a workout that I have attended.
Focker unintentionally left me hanging. While his energy during a workout is great, his call out during NOR is what I look forward to the most.
Tidwell tipped his hand, and should look for me to push him a little harder.
Double Down wore a red shit. It was weird. He said it was because he needed to do laundry. I think it was because he knows I’m a Louisville fan.
Nino and Nice and Slow were moving at such a pace, I only saw them at the start, at Station 1, and then the end for some Mary.
Mary consisted of Flutter Kicks, Gas Pumps, American Hammers, and a short plank for time.
Count-o-rama, Name-o-rama.
Announcements: Posh is looking for Qs, signup. Many hands make short work. If you haven’t been the Q in a while, do it.
Intentions for Lady Bird, and his father.
Finished it off with words of wisdom that will likely soon be forgotten, and encouragement to go out and be the light in the darkness.
Until next time…
-Captain Crunchberry
F3 Louisville 