For those who haven’t made it out to the O, you really should visit soon. This is where it all started for F3 Louisville.
Today was my 5th Q since the start of the week. I had a plan that involved running and no coupons but modified my workout along the way as you will see later on.
There were 8 PAX who participated [Harry Caray, Handbook, Russdiculous, Tron, Worm, Dot (R), Yankovich (R) and Meter Maid (Q)].
I provided a disclaimer before we moseyed toward a nearby school. There we circled up for COP. I started with Mountain Climbers IC. It felt like we had furniture movers under us because our legs slid on the snow ice combination. Then, we did a County favorite of Toy Soldiers IC. We did strict downward dog runners stretch (IYKYK). Then, we did some Kendra Newmans (arm circles) and Michael Phelps on your own. We did a minute walk sit before we moved back to the O loop. The first item was Paula Abdul with moseys two light posts up and one light post back. We did this for awhile, then I decided to modify.
8 pax was the perfect number for some sandbag work in the snow so we moseyed back to my vehicle. Two were 40 pounds and two were 60 pounds.
We took them to the field for some partner work. Partner one ran to the end of the field while partner two did sandbag squats. We did two rounds of this before two rounds of flutter kicks with sandbag overhead.
Then, we moved back to the loop. Partner 1 rucked with the sandbag while partner 2 did 5 burpees and caught up. The partners alternated as we moved around the O loop.
Along the way, we stopped another time. Partner 1 did sandbag tosses over shoulder while partner 2 ran to the end of the field and back. We did two rounds of this. It left us with enough time to ruck back to the start before time was called. We covered almost 3.5 miles.
We did COR and NOR. For announcements, make sure it keep pushing the Western Kentucky raffle. If we keep sharing, we can reach our goal of $20k. The monthly ruck is 1/22/22 at Jefferson Memorial Forest. It is the first land navigation monthly ruck we have done. Also, the February monthly ruck will be Winter Olympics and likely be at the O. We did intentions and I closed out with an Our Father.
Always humbled to lead,