Really look forward to my Saturday mornings at Posh, and had been awhile since I had the Q. Thanks to those who came out
PAX: Jitterbug (QIC), Drysdale, Iceman, PK, Bob Ross, Minnow, Stick Up, Ladybird
Mosey to the Coupon Lot, which for the first time in awhile was unoccupied for COP: SSH, Hillbilly Walkers, Grass Grabbers, Stretching, Merkins, Copperhead Squats.
Thang 1- Mosey to lot by Egg Lawn. Each PAX took a spot by a Curb Stop. Exercise was to do 30 hop overs back and forth of the Curb Stop, Bear Crawl to other side of lot, Lunge Walk back; Rinse and Repeat x3. My Quads still hurt from these as I sit here Monday night
Thang 2- Mosey to The Bridge.We started at the top, and we performed a “7” of Burpees and Bobby Hurleys. 6 boyos, sprint to bottom, 1 Bobby Hurley, then Bernie Back up, 5-2, etc. I split the PAX into 2 groups of 4 and started from the top so we could have better vision on traffic. (bernie up hill is no joke)
Thang 3- Indian Run to the Rock Bridge for the Main Thang. I had a board of pain of exercises for the PAX to complete in order, then run to the top of the Hill do 5 Burpess and run back, then Rinse and Repeat of the Exercises; which were: 20 Merkins, 20 Squats, 20 Bicep Curls, 20 Tricep Extensions, 20 Mountain Climbers. I had the PAX choose either 2 smaller rocks, or 1 larger Rock for the Biceps and Triceps work.
We did this for about 20 Minutes so I provided some tunes mainly from my younger days; props to Bob Ross for getting most of the Bands, as his musical taste is similar to mine, I would rate his as excellent.
We headed back to the start point where Iceman was nice enough to start some Mary till I managed to catch up. Shockingly it was flutter kicks. Finished off with some Gas Pumps and that was time.
COR, NOR, and Intentions. It is a privilege to lead and when I do it makes COT a little more special; its an opportunity to realize the positive impact this group has had on me. These are difficult times and it is more important than ever to realize if we have disagreements, we are more alike than we are different. And our Core Principles bind us, and guide us. AYE! Jitterbug Out
F3 Louisville 