25 and cold but dry. 9 PAX included the one and on only FOCKER from Henry county, Harry Carry, Russdiculous (R), Violet, Flo Jo, Handbook, Vincert (R), Gollum and Sump Pump (QIC)
530. Disclaimer given and I informed the PAX again that I am nursing an injury and that we would not run much.
Mosey over to the tennis courts for 7 minutes of warmup. With FOCKER in the crowd, NUCLEARS were a must. 10 down to 1. We then finished with some runner/calf stretch.
The Thang: Tabata for the remainder of the workout. The PAX would perform each exercise for 74 seconds and then rest for 5 seconds while transitioning to the next exercise. 8 total exercises followed by either the short loop at the O or two laps inside of the tennis courts in under 2 minutes. Any extra time was the recovery. The 8 exercises included Grave Diggers, Manmakers, Overhead Press, Bench Press, T-merkins, Grip, rip and curl, Curls, and PAX choice. We would repeat this a total of three times to fill the remaining 38 minutes.
Time was called and we circled up for intentions, announcements and encouragement.
Until next time.
Sump Pump
F3 Louisville 