COP:
1 lap around campus , 2 single file running lines. Last PAX drops for 1 kraken burpee, sprints to the front of line. Repeat.
SSH, Grass Grabbers, Quad Stretch, Calf & Runner Stretch.
THANG 1:
Bottom of Baptizer: 10 reps of each of the following – coupon swings, plank row, deadlift curl, chest press sit up, seated overhead press
Bernie Sanders to top of Baptizer
Top of Baptizer: 10 reps of each of the following – burpee, squat jacks, mountain climbers, agility dots, jump squats
Bear crawl to bottom of Baptizer
Repeat until Q calls time
THANG 2:
Sprint from bottom of Baptizer to top
Spring from top of Baptizer to flag
COT:
Announcements, intentions, prayer
25 PAX came out to get better, which included enough VETS PAX to earn the Ghost Flag. Great job everyone, thanks for being there, and thanks for the birthday well wishes.
– Domino
F3 Louisville 