PAX: 9
Double Pump
Asian Zing (R)
Double Down (R)
Brown Water
WILDflower
Pelican
FNG – Snowden (Welcome!)
Abacus
Crock Pot (Q)
Weather:
62 deg F, 55% humidity, slight breeze. You could work as hard as you wanted and would still stay cool.
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 1 (Front parking lot):
Choose your own adventure (Four Corners Addition)
Yellow Loop
10 Merkins at every corner. Mosey the long sides. Bear Crawl the short sides.
Orange Loop
10 Squats at every corner. Mosey the long sides. Lunge Walk the short sides.
Blue Loop
10 Big Boys at every corner. Mosey the long sides. High Knees the short sides.
After three laps, do 10 thrusters
Thang 2 (Playground + Portico):
Three stations
Station 1 – 3 strict, dead hang pullups
Station 2 – 10 step ups (or box jumps)
Station 3 – 10 overhead press
Of course, YHC gave instruction to transition clockwise between stations… to no avail. This group must be allergic to analog clocks. Oh well.
COT:
CoR/NoR
Announcements:
June ruck on July 1
Message:
Today’s message was simple, YHC merely recited Romans 12:12 – Be joyful in hope, patient in affliction, faithful in prayer. May that give us direction no matter what state we find ourselves.
Intentions:
No intentions today
NakedMan Moleskin:
The FNG literally walked to the County from home. Abacus was the latest persuasion for him, but he’d noticed the svelte physical specimens at the County for more than a year before he joined. He’s an IT pro with 5 kids (we suggest ‘Cat 5’ as a name), but he knew what we were up to when we were probing for names, so he kept quiet. Thus – Snowden. Welcome dude. We want you to help #MTCGA.
Until next meal,
Crock Pot
F3 Louisville 