11 braved the unknown of what a @shuttlecock and @pickleball CO-Q would mean…everyone looked relaxed and smiling until the ladder was announced!!! Then everyone got to work and made a great push!!! Fun fact of the day is my biceps are cramping as I type this!!! Here is what we did…
PAX- 11…….Shuttlecock (R)(Q), Pickleball (Q), Charolais (R), Grandpa Bear, Thumbtack, Schotzie, Layup (FNG) 2.0, Birdie, Firing Pin 2.0, Slugger 2.0, Sadie.
Workout- Started with a quick mosey to loosen the legs so @shuttlecock could start the beatdown.
COP- Runners stretches, Kendra Newmans, Michael Phelps, good ole fashion much needed quad stretches.
Ladder- Using Football Field
Rung 1- Sprint 100 yards– 25 burpees
Rung 2- Sprint 200 yards– 50 Merkins
Rung 3- Sprint 300 yards– 100 lunges (50 each leg)
Top Rung- Sprint 400 yards– 200 squats
Rung 3- Sprint 300 yards– 100 lunges (50 each leg)
Rung 2- Sprint 200 yards– 50 merkins
Rung 1- Sprint 100 yards– 25 burpees
Everyone gave it their all, we cut time a little short due to wanting to let Pickleball make everyone throw some weight around to finish!
Waterfall Coupon Curls starting at 15 all the way down to 1 (burn baby burn!!!!)
Farmer carry coupon the width of the football field
20 travelling merkins on the coupon
side lunge coupon carry 15 yards
farmer carry back to other side of the field
20 overhead press with coupon
side lungs back to the left 15 yards with coupon
Finished strong with some MARY, including pickle pounders, big boys, and LBC’s
Time was called we circled up, announcements (free to bleed, Christmas store, Shelbyville Ruck tomorrow night)… intentions were mostly silent, and finished with a prayer of thanks and praise and guidance from our fearless leader Shuttlecock (R)(Q)
Great morning in the Gloom! Until Next time!
Pickleball
F3 Louisville 