I was originally scheduled to Q on Friday for my 2 year anniversary with this incredible group. But like life, things change and I switched and swapped to Q today.
It was an awesome morning with somewhere close to 97% humidity.
0530 and disclaimer given – not a professional, I have received no formal training, you are here of your own free will, modify as needed.
PAX:
Gypsy
Wide Right
Jitterbug (R)
Diane Dukes
Wet Bandit
Corningstone
Edward Scissorhands
Huggies
Kitty Litter
Aerobie (R)
Jewel QIC
The plan for the day was a upper-body heavy weinke with some hills to get the hear rate up and keep it up.
3 Sets. Complete each full set, then run to the top of the Hill of Stolen Souls. On the way back down, stop at the guard rails and perform 15 dips.
Set 1:
Merkins x 25
Traveling Merkins x 20
Diamond Merkins x 15
Incline Merkins x 10
Wide Merkins x 5
Set 2:
Curl to Press x 20
Curls x 20
Overhead Press x 20
Single Arm Row x 10 each arm
Set 3:
Manmakers x 5
8ct. Body Builders x 5
Kraken Burpees x 5
It was a great morning ITG. And as I approach my 2nd year with this group, I’m filled with a lot of gratitude, and am incredibly grateful to Uncle Rico, Fructose, and Skee-Lo for getting me out here. I’m not sure where I’d be after the last 18 months without this group. I’ve met some incredible men through F3, some I consider great friends. It’s such an honor to be a part of this group. My hope is it brings all of you as much joy as it brings me.
SYITG – Jewel
F3 Louisville 