PAX (13): Buschhhh, Cow Bell, Digiorno, Flea (2.0), Flo Jo, Glen Ross, Harry Carey, Left Eye, No Show, Motor Boat, Shyster, Violet (Q), Yoshi
Warm Up: Completes two laps around the church (Lap 1 @ 50% and Lap 2 @ 75%). Then completed the following exercises.
- 10 x BOYO
- 20 x Diagonal Groiners (During the kick out, feet alternate from left to right)
- 30 x Semi Circle Mountain Climbers (feet move in a semi-circle from right hand to left hand and back while performing Mountain Climbers)
- 40 x 4-count Shoulder Taps
- 50 x SSH (IC)
Thang 1: 11s
- Completed 11s on the parking lot in-front of the Portico. PAX traveled the length of two parking spaces 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 = Lizard Low Crawl
- Exercise 2 = Jack Assess (one 4-count Plank Jack followed by one Mule Kick equals 1 rep)
- Mode of Travel back = Jumping Spiders
After 5 rounds, the mode of travel out and back changed to Bear Crawls and Crab Walks.
Thang 2: Body Weight Fun
- Completed the following exercises for 1 minute with 15 seconds of rest between movements.
- Tic Tac Toes
- Frog Ups
- Overhead Squats
- A-Rods
- Overhead Arm Claps
COR, NOR, COT: No announcements. Prayed for peace in our world, and that people will seek common ground. Also asked for guidance and grace as we travel the path laid out for us. God Bless.
F3 Louisville 