Rolled into the parking lot around 5:15am and it was empty. Took a nice gulp of refreshing water to get me one step closer to surviving the 80 degree morning workout.
PAX:
- Cratchit
- Timeshare
- Cochran
- Big Bird
- Dot (R)
- Meter Maid
- DeVitto
- Brown Water
- Pelican
- Dauber
- Wildflower
- Alexa
- Nat Geo (R)
- Honey DO
- Abacus
- Gisele
- Jolly Rancher (Q)
At 0530am, time was called and disclaimers were provided. In hindsight, I should have extended the disclaimers to make sure everyone listened to their bodies this morning – luckily, all survived.
COP:
A quick mosey to the front lot for the usual:
- SSH
- Downward Dog + Runners Stretches
- Grass Grabbers
- Toy Soliders
Finished the mosey back where we started to pick up the coupons.
Thang 1 – Diego:
Partner up and complete the following:
- 100x – Weighted Big Boy Situps
- 150x – Overhead Presses
- 200x – Skull Crushers
- 250x – Bench Presses
- 300x – Curls
Last time I did this, we had groups of 3 with a push PAX in between and another PAX doing squats on the other side of where the main exercises were going on. I realized that made a big difference in how these reps felt when it was just partners. But, we had 17 – not really divisible by 3 or 2. So, if you were the lone PAX that decided to fartsack today, then the rest of the PAX got punished for your decision.
Thang 2 – Triple Nickle:
It’s a shame Mama’s Boy didn’t participate to #MTCGA as I put this one in here just for him.
A few minutes left so ran over to the hill between the church and school for this one. Simple, yet effective:
- 5x squats on the bottom of the hill
- 5x merkins on the top of the hill
- Rinse and repeat 5x
Those merkins were much more challenging after Diego.
Time was called and we moved back to the flags.
COT:
Countarama, namearama, announcements and intentions. Don’t forget about monthly ruck on July 1 and the F3 on 3 Basketball Tournament on August 13. Also, special “Dad-urday” workout at the Nest on Saturday in honor of Father’s Day.
Took a nice picture in front of the flags for Flag Day, which is really the only thing that I incorporated into the weinke related to Flag Day. But, it was still special as we continue to #MTGCA.
Always humbled to lead.
Jolly Rancher out!
F3 Louisville 