PAX: 6
Brown Water
Hush Puppy
Double Pump
Pelican
WILDflower
Crock Pot (Q)
Weather:
66 deg F, 90% humidity, calm air.
Disclaimer/FNG
YHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on your own free will. This will likely be a high intensity exercise, so if you have any medical condition or physical limitation, you should consider not participating. You are encouraged to modify everything as necessary according to your ability, disability, injury, fitness level, etc.
Warm Up:
SSH (IC): x15
Slooow Grass Grabbers (IC): x10
Hold L ankle: 10 count
Hold R ankle: 10 count
Downward Dog: 10 count
Cobra: 10 count
Kendra Newman front: 10 count & back: 10 count
Michael Phelps: 10 count
Imperial Walker (IC): x10
Toy Soldier (IC): x10
SSH @ 1.5x speed (IC): x15
Thang:
We all lined up on the sidewalk of the main lot (going the short way). The setup was like doing elevens, but with a twist. There was a coupon exercise at the top, a different exercise at the bottom, and a special “zone” in between where you had to travel a specific way.
Here were the exercises:
Round 1: Squat at the top, Merkin at the bottom, Lunge Walk in “the zone”.
Round 2: Overhead Press at the top, Big Boys at the bottom, Broad Jump in “the zone”.
Round 3: Coupon Swings at the top, 4-ct Flutter Kicks at the bottom, Bear Crawl in “the zone”.
Round 4: Bent Over Row at the top, 4-ct American Hammer at the bottom, High Knees in “the zone”.
Round 5: Swimmer Press (a.k.a. Pelicans) at the top, 4-ct Mountain Climber at the bottom, Travelling Imperial Walker in “the zone”.
COT:
CoR/NoR
Announcements:
The June Ruck is Capture the Flag, hosted on July 1 (you read that correctly).
Message:
James 1:22 says ‘But don’t just listen to God’s word. You must do what it says. Otherwise, you are only fooling yourselves. ‘ James 1:22
Go and do likewise, with God’s word, with your work, with your spouse, with your parenting.
Intentions:
Our F3 brother Catfish in his recovery from a (thankfully) mild heart attack.
NakedMan Moleskin:
It’s good to be back. Next Crock Pot Q coming to the Loco soon. YHC needs to work on his marketing skills so we can build the County back to the life-changing vehicle it should be.
Until next meal,
Crock Pot
F3 Louisville 