Weather this morning was chilly, but dry. Well, except for where there was melting snow and ice. CSX put the temporary road block up, which made for a little bit longer commute than expected. I’m pretty sure Valdez was concerned he was working out alone this morning. But eventually WILDflower, Brown Water, DeVitto, Gisele, Oscar, Valdez and myself would put in the work.
COP consisted of Side Straddle Hops, Abe Vigodas, Toy Soldiers, Runners Stretch, Kendra Newmans, and Michael Phelps. All went surprisingly well. No mis-steps in cadence, no screw ups on left over left, or right knee to left elbow, etc.
We then moved right into the MAIN THANG. Circuit work. 3 stations. Mosey between stations. With an increasing rep count every round.
Station 1 – Arms. Consisting of Overhead Press, Bench Press, Curls, and Skull Crushers.
Station 2 – Big Boy Sit Ups, American Hammers, Gas Pumps, and Shoulder Taps
Station 3 – Step Ups, Bonnie Blairs, Monkey Humpers, and Bulgarian Leg Squats.
We started with 15, went to 20, and then increased Station 1 to 25, but the rest stayed at 20.
It was a simple morning. Smaller group. The leg station definitely will leave a lasting impression on the day.
Until next time.
-Captain Crunchberry
F3 Louisville 