7 strong showed up after the long Holiday weekend to burn off some great burgers, dogs, bourbon and beer at the O. Been a little while since we had a cage match, so I decided to stay on the tennis courts for the entire workout today, not my normal Q.
Motor Boat, Tron, Russdiculous, Swatch, Yoshi, Sump Pump and Flo Jo (Q), all arrived with coupons, ready to get at it at 05:30. Quick disclaimer, and off to the tennis courts for warm ups.
4 down and backs to get the blood flowing, then circle up for:
Grass Grabbers x 15 IC
Copper Head Squats x 20 IC
Mountain Climbers x 20 IC
4 Count shoulder tap x 20 IC followed by a little Michael Phelps
Merkins x 20 SC
Stretch on your own followed by 5 BOYOS….ready to roll.
Thang 1:
Partner up.
Partner 1 runs to second tennis court, bernie back, run to end of fourth tennis court, bernie back.
Partner 2 works on:
50 Squat Tuck Jumps
100 Weighted Squats
200 Single Count Lunges
Couple of 10 counts, on to Thang 2:
Partner 1 Suicide Run
Partner 2 works on:
25 Man Makers
50 Thrusters
Couple of additional partner runs x 2:
Partner one plank, partner two Marios down and back (x2)
Partner one straight arm coupon raise (AMRAP), partner 2 Bernie down and back
Gathered for some Mary (American Hammers x 15 IC, Gas Pumps x 15 IC, Flutter x 15 IC, Reverse Crunch with left leg up, then right and hold, Box Cutters x 15 IC, LBCs x 20 IC, Slow Freddy Mercury x 15 IC
Time was called. Happy Birthday to Sump Pump’s new “Tween”, an Our Father and we were outta there.
Great work everyone!
Flo Jo
F3 Louisville 