Weather: Sticky, mid-70s. Summer just not yet giving into fall.
Pax: Tron, Sweat Shop, Harry Caray, Handbook, Jitterbug (R ), Pork Chop, Russdiculous, Fergie (Q)
COP: As has become my “thing” at the O, we do our COP on the move. One lap (1 mi) with stops to do some warm-up exercises. Sorry, Tron, there’s the fine print. Today, 3 stops for SSHs, Grass Grabbers, Tempo Merkins, and some other stuff.
Today was mostly you against you and how much you could accomplish in the ladder below. Start with 5 reps. Run sideline to sideline, down and back, on the tennis courts (4 courts wide). Repeat 5, add 10. Run. And so on.
5 – Man Makers10 – 4 cnt Imperial Squat Walkers
15 – T-Merkins
20 – Coupon Squat Thrusters
25 – Coupon Squats
30 – Coupon Flutter Kicks
35 – Coupon Presses
40 – Bi-cep Curls
45 – Bent over rows
50 – BBSUs
Of course, we all finished, went up the ladder and then back down…thrice. Beasts.
CoR, NoR, Announcements and Intentions.
F3 Louisville 