PAX (8): Diablo, Fergie, Flo Jo, Handbook, Russdiculous, Sump Pump, Porkchop, Violet (Q)
Warm Up: Mosey from the flag to the basketball courts.
- 50 x SSH (IC)
- 40 x 4-count Shoulder Taps (IC)
- 30 x Mountain Climberes (IC)
- 20 x Hillbillies (IC)
- 10 x BOYO
Thang 1: 11s
- Completed 11s on the basketball court. PAX moved from sideline to sideline between exercises. The mode of travel varied based on direction of travel.
- Exercise 1 = Jump Lunge, Tuck Jump (one jump lunge per leg followed by a tuck jump equals 1 rep)
- Mode of Travel Out = Bear Crawl
- Exercise 2 = Angry Mules (one Plank Jack followed by one Mule Kick equals 1 rep)
- Mode of Travel back = Crab Walk
Thang 2: Bridge Work
- Mosey from basketball court to golf cart bridge
- Completed the following set of exercises
- 30 Dips
- 20 Derkins
- 15 Dips
- 10 Derkins
- 15 Dips
- 20 Derkins
Thang 3: Mary
- Mosey from bridge to flag and completed a few abdominal sets
- 60 seconds of A-Rods (4 count Jo Lo followed by 4-count Pickle Pounder)
- 60 seconds of Flutter Kicks
COR, NOR, COT: Announcements included rucking opportunities this weekend. Prayed for peace in our city, love in our hearts, and grace for our sins. Also lifted up Shiplap and Vincent. God bless.
F3 Louisville 