I have not been to the Foundry in awhile …. And now I know why I miss it. I love the heavy workouts and they are ones that you can do anywhere. What’s even better is when you have few good HIMs who can join you for a beatdown!
This week must be monsoon week as we had more rain at the County. A cool 53 degrees with light rain. Yes, Fall is finally here. Soon enough, we will be asking for the hot weather to come back.
With the help of Meter Maid, we were able to round up the PAX and move to the Portico. I provided the usual disclaimers and then we dove into COP. PAX in attendance included the following:
Meter Maid
Boss Hog – R
Yankovic – R
Brown Water
Asian Zing – R
Single Source
Devitto – Q
COP
SSH, grass grabbers, toy soldiers, downward dog, cobra, racer stretch for the quadrip and then for the left, Michael Phelps, and arm circles.
THANG
The THANG was a grinder style workout. The workout consisted 2 rounds of the following:
10 man makers
10 Thruster
20 merkins
20 leg levers
15 burpees
15 smurf Jacks
15 steps up (right leg/left leg=1 rep)
20 Thrusters
20 mountain climbers (4 count)
Throughout the workout, PAX would accumulate 100 flutter kicks (4 ct) and 100 birds (4 ct) interspersed during the rounds. We concluded with a 5 minute overhead coupon hold.
COT, Announcements, Intentions, Prayer. Grateful to lead this one. DeVitto OUT!
F3 Louisville 