I always enjoy starting the week off with a workout. So, when Rip Van Winkle needed a Q for The Minuteman I was pleased to oblige to force myself to get up and post.
PAX:
- Layover
- Ruby (R)
- Banjo
- Mannequin
- Rip Van Winkle
- Focker
- Single Source
- Holy Roller (R)
- Chili Pepper
- Malpractice
- GMO
- Colonel Klink
- Yankovic (R)
- Jolly Rancher (Q)
At 0530am, time was called and standard F3 disclaimers provided. We got right to work.
COP:
- SSH
- Downward Dog and Runners Stretches
- Toy Soliders
- Grass Grabbers
Thang 1 – BOMBS:
We went over to the nearby parking lot for this one. Lined up, everyone found a partner, and then we did the following in a Dora style with cumulative reps for both PAX – partner one did the work while partner two went to the other end of the lot and back.
- B – Burpees – 50x
- O – Overhead Presses – 100x
- M – Merkins – 150x
- B – Big Boy Sit-ups – 200x
- S – Squats – 250x
Thang 2 – Four Corners:
With a little extra time, we went back to the city block and did 20x curls at each corner. Mode of transportation was a rifle carry in between.
Mary:
A little bit of time for Mary where I led some Gas Pumps and then asked Layover to call the next one. He thought I meant to call the workout – YHC informed him that only the Q gets that glory. He then led in some Pickle Pounders and then Ruby rounded us out with LBCs.
COT:
Countarama, namearama, announcements and intentions. Lots of sick family members at The Patriot – continue to lift up these men so that they can provide encouragement and love on those that are sick.
Always a pleasure to lead the PAX at The Patriot.
Jolly Rancher out!
F3 Louisville 