Always a great day when I get to hang out with the PAX of Bayside. If you’ve never made it out there, you really should – while it may seem like a far way away, it’s really not as fart as you think.
Take advantage of the kids on NTI this week and just do it.
PAX:
- Charolais (R)
- Borland
- Huggies
- Birdie
- Firing Pin
- Slugger
- Slide Rule
- Jolly Rancher (Q)
Time was called and and we grabbed our coupons [well, except for Slide Rule who showed up late so had to run to the coupon cache missing virtually all of COP] and set out for a mosey in front of the school.
Here, I realized I forgot disclaimers – so, I did that next before starting off COP. Thankfully, nobody fell on the ice so shouldn’t be subject to any lawsuits…at least for that.
COP:
- SSH
- Downward Dog + Runners Stretches
- Toy Soldiers
- Imperial Walkers
- Grass Grabbers
The Thang:
Ripped this concept from Dauber [yes, I know – it pains me to admit that, too]. We basically did a set of exercises in front of the school and then mosey’ed back to towards the flag on the main stretch between the two ginormous parking lots. We’d decrease the reps by 5 each round, but increase the number of “laps” you’d go down the road.
At first, I was going to do this around the circle in front of the school – but, it was evident that Shelby County needs some more maintenance folks because those sidewalks were untouched.
Exercises included:
- Squats
- Overhead Presses
- Curls
- Dips
Again, we started with 40x reps of each exercise, then mosey’d towards the flag and then came back and then did 35x reps of each exercise, then 2 “laps”, then 30x reps, then 3 “laps”, etc., etc.
Simple, yet effective. And, nobody fell.
Time was getting close so we gathered up and went back to the flag for a Merkin Waterfall. After all, it’s not really an F3 workout without at least one merkin…right?
COT:
Countarama, namearama, announcements and intentions. Reminder of the upcoming ruck on January 22 and the banquet on January 28.
Always a pleasure to lead the beasts from the east!
Jolly Rancher out!
F3 Louisville 