16 PAX trickled in right up to 0700. We had a FNG in the crowd and we welcomed him with a lap around the County to check out the scenery.
PAX: Devitto, Brown Water, Big Bird, Cochran, Le Pew, Jolly Rancher, Fun Dip (2.0), Little Jerry (R), Ryerson (FNG), Honey Do, Bulletin, Sputnik, Dauber, Kitty Litter (R), Hush Puppy, Lambeau (Q)
Before the action started, we circled up for some stretching.
With the PAX circled up, we started with holding plank while groups of 5 did a quick 1min PT test. We did a modified 60×60 (which is 60lb sandbag lifted up and over the shoulder + Burpee. Rinse/Repeat for as many as possible within 60 sec). We used Viking’s 20lb medicine balls and the rain on the ground made it nice and welcoming.
Exercise 1: Modified Version of “Join or Die – 1776). 76 reps of plank coupon pull throughs, lap around the parking lot, then 17 weighted squats, 76 coupon four count flutter kicks, lap around the parking lot, then 17 weighted squats, 76 up right coupon pulls, lap around the parking lot, then 17 weighted squats, 76 merkins, lap around the parking lot, then 17 weighted squats. That was fun!
Exercise 2: Stationary 11s. Curls and Overhead Press. If you drop your coupon, you get a Burpee
Exercise 3: DORA BOMBS! Instead of a run while the partner works, we did double coupon fireman carries down the parking lot and back. If you drop your coupon, you get a Burpee!
This was a fun one and everyone gave it all they had. Towards the end Brown Water was over all the grunting so he brought out his speaker to drown out our suffering.
Always great to get an extra 15 minutes of work on a Saturday morning!
F3 Louisville 