Never been to The Abyss & wonder why this is it’s the site’s name? Well, it’s simple: there’s not a single light (there use to be one, but it’s out). So, this morning when I set up shop with some lights over at the splash park it was like watching bugs gravitate to it. With everyone at the starting point I gave the disclaimer at 0530 & we were set for CoP.
CoP
- (10) Grass Grabbers IC
- (10) Imperial Walkers IC
- (10) Toy Soldiers IC
- Kendra Newman’s
- Michael Phelps
Time for The Thang.
The Thang
I had 3 boards up, the first two represented Round 1 & Round 2 while the third was for early finishers (no one got to this board). Here’s what the boards we actually used consisted of:
Going through all the exercises with their correlating reps equaled 1 set & the goal was to get through 3 sets of each board. Following the the competition of whichever number set you were on you ran that many times around this 120 yard loop:
So, for example…if you’re on Set 1 on Board 1 you did all the exercises with correlating reps & then ran 1 lap. When you got back, you did Set 2 on Board 1 followed by running 2 laps. After running for Set 3 on Board 1 you transitioned to Set 1 on Board 2. At about 0555 I called for the PAX to bring it in to close things out with some Mary.
Mary
- (20) Straight Leg Lifts
- 30 sec Plank
- 30 sec Mountain Climbers
- (20) Big Boys
Time for CoT.
CoT
- CoR: 6
- NoR
- F-Stop
- Flip Flop
- Uncle Sam (R)
- Nice & Slow
- Mr. Hat
- Nino (QIC)
- Announcements
- Intentions
- TaPs for F-Stop’s uncle Whayne & family.
Strong work this morning men. Always a privilege & a humbling opportunity.
~ Nino out.
F3 Louisville 