Awesome morning back at The Abyss….Just us and the Coyotes, who always sound remarkably close. After a few days in Florida I had a little brain freeze throughout so my thanks to the PAX for their patience
PAX- Uncle Sam (R), Mr. Hat, Flip Flop, Kitty Litter, Jitterbug (QIC)
COP- Mosey down to bottom of hill by Lake and Circle Up. Between each of the exercises I had the PAX do Burpees starting at one and increasing by one with exercise. SSH, Grass Grabbers, Imperial Walkers, Kendra Newmans, Stretching. Ended by having PAX Plank up and hold plank as they alternated between Single Count Merkins and Mountain Climbers. First 10 of Each, then 8, 6, 4, 2….Mosey back to basketball court
Thang 1- With a Bball court at our disposal a 4 corners seemed logical. Split us into two groups starting at diagonally opposite ends. Alternated from corner to corner with T-merkins and Squats. 3 Rounds….First 5 at each corner, sprint length of court, but Bernie Sanders along the baseline; rinse and repeat with 10 at each corner and then 15.
Thang 2- Lined up on end of baseline and performed 3 exercises of 5 of the 1st one, 10 of 2nd and 15 of third. Then did a suicide sprint. Exercise were 5 Boyos, 10 hand release Merkins, 15 Jump Squats. Did this sequence Twice
Thang 3- Jack Webb 1/4 Ratio of Big Boy Sit ups and Air Presses, Up to 10/40
Thang 4- Mosey to play ground and partnered up for DORA. 100 Merkins, 150 Dips, 200 Squats between the partners. While one did the exercises the other partner ran a lap around the playground.
-5 Minutes of Mary. COR, NOR, Announcements and Intentions said and Heard. Always a pleasure to visit The Abyss and an honor to lead. Jitterbug Out!
F3 Louisville 