I was glad that Meter Maid asked me to Q a Foundry Workout. It has been way too long and the time was right. I was getting a little lazy with certain things going in my life i.e. not being the best person that I could be, not putting out my best effort, etc. When that happens, I like to view the video below to help re-focus. It helps me to re-focus on the effort that I should be putting out in all aspects of life.
Ray Lewis Inspirational Speech _ Stanford Basketball @ NIT – Bing video
The PAX below took part in this beatdown:
Meter Maid
Ma Bell
Gisele
Dauber
Nat Geo – (R)
Brown Water
Double Pump
Asian Zing (R)
Kitty Litter
DeVitto (Q)
We did the usual disclaimers and jumped into COP which consisted of SSHs, Toy Soldiers, Grass Grabbers, downward dog, cobra, and various other stretches.
The Thang started with the PAX watching the video above. Then, we embarked on a ¼ mile lunge walk around a portion of the County. For the “rest”, PAX would knock-out 10 merkins. Once that was completed, we grabbed our coupons and mosied over toward the hill by the gym entrance. The next part of the workout included the following:
4 Rounds
20 thrusters
Bernie Sanders up the hill
20 – 4ct flutter kicks
Run down hill
20 – curls
Bernie Sanders up hill
20 – 4ct Mountain Climbers
Run down hill
Playlist included Van Halen. Dauber loved it and seemed to know every word of every song. I think that he must have been a groupie back in the day….
COT
We did announcements for the monthly ruck, Dare to Care, Men’s Bible Study at St. Aloysius on Wednesdays at 7:00pm at the Eagle’s Nest, and County Fair on June 4. We did intentions and went out with an Our Father. Everyone got better and it set the tone for a great Wednesday!
DeVitto Out!
F3 Louisville 