Conditions: 28°F and clear skies. Solid January gloom weather.
PAX (12): Vincent (R), Harry Caray, Russdiculous, Shyster, Old Bay, Glen Ross, DiGiorno, Frosty, Tiger, No Nuts, Peeping Tom, Handbook (Q)
Here’s how it went down:
Got kicked off right @ 0700 with a quick disclaimer and a mosey around the building back to the rear parking lot behind the school.
Warm-O-Rama:
- 20x SSHs IC
- 15x Imperial Walkers IC
- 15x Grass Grabbers IC
- 15x Plank Jacks IC
- 15x Mtn Climbers IC
- Yoga stretches
The Thang – 8 minute rounds of hurt x5
PAX completed sets of various exercises repeating for 8 minutes at a time. Burpees were performed in between sets starting with a single burpee, increasing by one after each set completed. Once the 8 minutes were up, PAX moseyed a recovery lap around the building.
Round 1: merkins x10, mountain climbers IC x15, shoulder taps IC x20, burpees.
Round 2: squats x10, monkey humpers IC x15, calf raises IC x20, burpees
Round 3: BBSUs x10, American hammers IC x15, flutter kicks IC x20, burpees
Round 4 (with coupons): curls x10, overhead press x15, bent over rows x20, burpees
Round 5: SSHs IC x10, overhead claps IC x15, shoulder touches IC x20, burpees
Following the last recovery lap, time was called and it was back to the flag for CoT.
CoT: Ended with an announcement about the February ruck event led by Old Bay and Tony Malito. Closed it out with intentions and The Lord’s Prayer.
Always a pleasure to post to @ The Mutt and even more rewarding to be able to take the lead over there. If you haven’t visited those fellas in a while, suggest you do so ASAP. Never a dull moment in the Gloom @ HT. Appreciate you all having me!
And as always… truly proud to be a part of the group of men.
SYITG!
-Handbook
F3 Louisville 