Thanks to those who joined me for my first time leading at The Abyss. Get yourself out to Long Run if you haven’t done it; totally worth it, pack of Coyotes (who sounded really close) and all.
PAX- Jitterbug (Q), Mr. Hat, Harbaugh, Stormtrooper, Flip Flop
COP Mosey once around the playground; the SSH, Grassgrabbers, Imperial Walkers, Stretching, Merkins, Mountain Climbers
Thang 1- Grabbed Some Picnic Tables and did the Following- 5 Hop Ups then 5 dips, repeated this pattern but with 10 Dips then 15-10-5
Thang 2- Also at picnic tables. Merkin Ladder Variety of Merkins 5 at a time. Incline for table top, incline from bench, regular merkins , decline merkin; then back up the ladder….Rinse and Repeat
Thang 3- Series of exercise done in sequence, then a lap around the playground. Exercises were- 5 Burpees, 10 Dips, 15 Squats, 20 Leg Lunges. Repeated this 3 Times
Thang 4- Mosey to basketball court for COP Round 2. Pax completed first a leg exercise followed by 5 Burpees. If memory serves these were the leg exercises. 50 High Knees, 50 Butt Kicks, 20 Jump Lunges, 10 Tuck Jumps, (may have thrown in some copperhead squats?
Finished with a few old fashioned Full Court Suicides….Thankfully that court is not regulation.
COR, NOR, and Intentions. Thanks to the small bit dedicated crew at the Abyss for having me. Until Next Time…..Jitterbug Out
F3 Louisville 