At 0530 we circled up, I gave the disclaimer informing the PAX I am not a professional, I’ve received no training, everything I say to do is a suggestion, & encouraged everyone to listen to their body modifying as needed. I reiterated we are in the midst of a health pandemic so I will do my best to keep everyone appropriately distanced, but for them to keep it in mind as well.
PAX
- Dauber
- Huggies
- Minnow
- Sweet Tart
- Catfish
- Eto
- Viking
- Nino (QIC)
CoP
- (15) Grass Grabbers IC
- Stretching
- Kendra Newman’s
- Michael Phelps
We were off on a mosey down the trail to The Pit stopping at 180 turn to do (10) BOYOS before reaching Site 1.
SITE 1
We partnered up & I encouraged the PAX to partner with someone whose strength isn’t necessarily the same as their own (i.e. running) for this thang.
Rounds 1-2
- PAX 1 runs to the entry gate at the top of the hill & back
- PAX 2 does Shuffle Burpees for the duration of time & then switch
Rounds 3-4
- PAX 1 runs to the entry gate at the top of the hill & back
- PAX 2 does Shuffle Tuckees for the duration of time & then switch
Upon completion of the 4th Round we moseyed up the hill, out of The Pit, & over to Site 2.
SITE 2
The PAX lined up (appropriately spaced) in a single line facing the stairs on the path & I informed them we were going to Bear Crawl to the top of the stairs…stopping at each step along the way to do 1 Merkin. In an effort to maintain appropriate distance, each PAX didn’t begin to BC until the PAX in front of them called out their name which was when they got to the 3rd step. PAX did squats while waiting to begin BC & PAX did squats at the top of the hill while waiting on the 6. By my count, there were 45 steps on the hill. Once all of the PAX had worked their way up the hill we moseyed over to Site 3.
SITE 3
The paved path from the gazebo back the starting point is a smooth 400m gradual incline lined with trees spaced about every 20 yards making for a nice way to finish a WO. We stopped at the base of the & I told the PAX we were going to stop at every hill on the way up & do an exercise, here’s what I recall:
- (20) Hand-Release Merkins IC
- (20) Big Boys Single Count
- (20) Straight-Leg Raises IC
- (15) Hand-Release Merkins IC
- (20) Flutter Kicks IC
- (20) Big Boys Single Count
- (10) BOYOS
- (20) Derkins Single Count
From there it was back to the starting point where we lined up for (2) 40 yard down & back sprints. 0615, done.
CoT
- CoR
- NoR
- Announcements
- CSAUP on Saturday November 28th from 0530-0930 at The County.
- Intentions
- Dunphy’s mom 🙏🏼
– Nino out.
F3 Louisville 