Delayed back blast. I picked this Q up a little late and needless to say I’m even later on my back blast. Apologies, PAX!
PAX:
- Hushpuppy
- Asian Zing (R)
- Yankovic (R)
- Tidwell
- Short Circuit
- GQ
- Brown Tail (R)
- Captain Crunchberry
- Jolly Rancher (Q)
Disclaimers given and time was called. Mosey over to the new Town Hall and cirlced up around the old fire pit that is no longer a fire pit for some COP, which I can’t remember what it included. But, it was awesome. Guaranteed.
I then introduced the one and only thing which was interval running – 3 minutes on and then we’d stop for a set of exercises which included:
- 10x – Merkins
- 20x – Big Boys [maybe, can’t honestly remember]
- 30x – Jump Squats
- 40x – Air Presses
Instead of the “normal” County loop, we went down Mt. Mercy to Maple and went all the way into the dead-end where it makes a circle in Clovercroft. We then circled back back to the flag where we ended. All in it’s about a 3-mile loop.
COT:
Countarama, namearama, announcements and intentions. Always a pleasure to lead!
Jolly Rancher out!
F3 Louisville 