Pax
FlexSeal, Verbal, CrockPot, Refi, Bulletin (R), Dauber, Holy Roller (R – ON CRUTCHES!), Swag, Yankovich (R), Cochran, LePew, Backflop, Fungi (Q)
Weather – low 70s and a bit thick
COP
SSH 24, Copperhead Squats 10, Kendra Newmans, Bow and Arrows (10 IC), 4 PT Trunk Twist (10 IC)
The Main Thang – 4 Ladders
Ladder 1 = 5 Merkins, 10 Squats, 15 Big Boys, 20 Overhead Press, Lap
Ladder 2 = 5 Burpees, 10 Lunges (each leg), 15 LBC (IC), 20 rows, Lap
Ladder 3 = 5 Derkins, 10 Bobby Hurleys, 15 Freddy Mercuries (IC), 20 Thrusters, Lap
Ladder 4 = 5 T-Merkins, 10 Sumo Squats, 15 Supermans, 20 Curls, Lap
Between each rung of the ladder was a 50 yard run. The lap at the end of each ladder was 1/3 mile.
Finished with 5 Sprints on the basketball court
Announcements – Still collecting for colorectal cancer research in honor of Husky (see Backflop) and an end to sex trafficking (see Holy Roller)
Intentions – all unspoken because I forgot to ask
COT Message – if you are using F3 only for the workouts, you’re missing out on the full potential of the group. Lean on your brothers. Life can be messy. Don’t go through it alone.
Our Father…
Always enjoy leading
Fungi
F3 Louisville 