I had only been to The Station once so I was both surprised and honored when Captain Crunchberry asked me Ghost Q. I knew it 100% chance of rain so I wasn’t sure what we would get in terms of numbers. We ended up with 5 which wasn’t bad and wasn’t much less than some of the other AO’s that are known for having larger numbers.
Here is the list of those that braved the elements:
Lucky Charms
Honey Do
Milton
Captain Crunchberry
Catfish(Q)
I kept the workout simple and recycled some things I’ve used before. That was all good until there was an actual emergency at the Firehouse so we had to modify the end. Here is what we did:
Warm-up One lap around the premise(1/3 mile), SSH x 25, MC x 25, Grass Grabbers x 15, Michael Phelps.
AMRAP – 10 Manmakers, 15 Thrusters, 20 Curls, 25 Merkins, 1 Lap
The goal was to AMRAP for 30 minutes. At about 6:00a.m. CC alerted that there would be traffic through the area so I modified. That was around 20-25 minutes in.
At that point, we finished the set or reps and did the following:
3/4 mosey 50 yds out, Bernie Sanders back
3/4 Mosey 50 yds out, Bear Crawl back
3/4 Mosey 50 yds out, Bear Crawl back
3/4 Mosey 50 yds out, Bernie Sanders back
Plyo work:
30 seconds Jump Squats / 30 seconds rest
30 seconds Jump Lunges / 30 seconds rest
Repeat
30 seconds Merkin to clap / 30 seconds rest
15 Boyos
Ended with COT and Announcements – November Ruck 11/13, County Fair CSAUP 11/28, Dare to Care 11/14(9-12)
If you haven’t yet get out to The Station and support this AO. Capt. Crunchberry has don an excellent job holding it down. Thanks for having me. Looking to next time.
Catfish
F3 Louisville 