PAX (8): Flo Jo, Handbook, Motor Boat, No Nuts, Russdiculous, Sticker Boy, Sump Pump, Violet (Q)
Warm Up: Mosey to Wham Island
- 10 x Abe Vigoda (IC)
- 10 x Imperial Squat Walker (IC)
- 10 x Grass Grabber (IC)
- 10 x Forward and Reverse Arm Circle, Left and Right Neck, Hip, and Knee&Ankle Rotation
- 60 Seconds Stretch OYO
Thang 1: .75 Mile Run from Wham Island along Seneca Park Road to Old Cannons Lane
- PAX were divided into 3 groups based on mile run pace. There was a 1 minute delay between the start of each group to allow all PAX to finish at approximately the same time.
Thang 2: Hill Sprints to Achieve Max Heart Rate
- 4 x 20 Second Hill Sprints with 15 Sec Rest In Between
- If you did not make it to the bottom during the rest period, you just started the sprint from your location
Thang 3: Exercise Wave
- 20 x Bobby Hurley’s
- 20 x Jump Lunges (per leg)
- 20 x Squats
- 1 x Sprint to Third Light Pole running up hill on Old Cannons Lane then Bernie Sanders to top of hill
Thang 4: Fartlek run back to the Flag
- Conducted a fartlek for 1.5 miles with 6 increased speed intervals along Old Cannons Road to Huntington Road and back to the flag
- 1 x Minute of Joe Louis at flag
COR, NOR, COT: Announcement included Iron Horse Sign Ups. Intentions included safety for New Year’s celebrations, safety for those in abusive relationships and health for everyone as we continue to live in a pandemic world. God Bless!
F3 Louisville 