I volunteered to Q the Blender yesterday and then checked the forecast later. Rain. We lucked out and the rain had moved through just leaving wet pavement. Others must have checked the hour by hour because 9 joined me for the Post – Glen Ross, Buschhhh, Ball Boy, Tiger, Motor Boat, Old Bay, Violet, Plumb Bob and DiGiorno all got better. My plan was to keep us moving and off of the ground, at least most of the time. We circled the church with a short mosey for COP. Hill Billys, stretches, Grass Grabbers, Kendra Newmans, Michael Phelps and finished with SSHs. Then we moved on to the Thang. The goal was to get the heart pounding and keep it up. Success!! We ran a ladder starting with one movement followed by running to the other end of the big parking lot and back. Not the short side but the full length. Each time back we repeated and added a new exercise. Once complete you went back down repeating the cycle but dropping a set. A 60 minute Saturday might give enough time to finish but we all fell a little short this morning. Not to worry, it was a bear.
10 Burpees
20 Lunges – single count
30 Mountain Climbers – In Cadence (turned out to be boat load!)
40 Squats
50 Merkins
60 SSHs
YHC called it with about 8 minutes to go so we could catch our breath then move on to Mary. Started with Plank, merkins, Plank, side plank right, side plank left and reverse plank. Next was Freddy Mercs, reverse LBC’s, reverse LBC’s full extension and left to right pike, right to left pike.
We moseyed to the flag for count, name-o-rama, announcements, intentions and Prayer. I hope it was the toughest thing the PAX has to face today. I am pretty sure it will be. Until next time, SYITG. Vincent
F3 Louisville 