I was excited to get back to The County yesterday and lead the fine HIM that make up that site. The only thing The Garden lacks is pull-up bars so I wanted to make good use of the ones there.
Here is the workout:
Warm-up:
Mosey w/ coupon around campus to lot behind chapel
25 x SSH
10 Boyos
25 x MC
Downward Dog – leg stretching
25 Merkins
10 Boyos
Mosey to the playground
Partner 1 run a lap(About 400M)
Partner 2 – move through reps until completion of each exercise – only advance you have achieved the total – no combined effort with your partner
50 Pullups
50 Burpee Block Jump Overs
50 Curl Press
50 HR Merkins
50 Lunges
1 minute max Burpees
1 Minute Max Thrusters
15 Swings – Rifle Carry back to the flag
We ended with announcements and intentions. I shared with the group that when I started F3 it was basically The O, The Mutt and The Posh. Then The County was formed and, in my opinion, shot F3 Louisville into the stratosphere. They are a fine example of what makes this group what it is. Keep up the good work County and thanks for having me. Until next time!
-Catfish
F3 Louisville 