Wet morning with a light rain. Do we use the pavilion? Nope! 5 total pax showed up, 0530 hit and disclaimer was given. Let’s mosey
Pax- Boss Hog (R), Honeycomb, Virginia Slims, Honey Do, Patty (Q)
COP
- Grass Grabbers
- Abe Vigotas
- SSH x25
- Runners Stretch
- SSH x40
Main Thang – Coupon Ladder
We had a set up of cones 40 yards apart (note: the Boondocks is dark in the AM, so bring lights for your cones next time!) we would do exercise 1 and run to the 2nd cone for exercise 2 and run back to repeat exercise 1, run and repeat exercise 2, and then hit exercise 3 – and so on until you do all exercises in one swoop. Exercises were:
- Man Makers – x5
- BBS – x10
- Merkin – x15
- Flutter Kicks (IC) – x20
** front runners went back down the ladder until the Pax was complete.
Once everyone finished up, we went back to our coupons at station 1. We needed to get the coupons back up to the start for 6 minutes of Mary and COT, so we did it the hard way.
Thang #2- Coupon Suicide
We used the same 40 yard cone layout, and farmer carried the coupon to the second cone and ran back to the start. We picked up coupon at cone 2 and carried it to cone 3 – and ran back to the start and deleted until the coupon was back at the top. (Planked for the six)
The last Thang #3 – 6 Minutes of Mary
This time we tried something a little different. For this 6 minutes, YOU CAN’T PUT YOUR FEET DOWN! This means all core exercises were done with feet in the air. Exercises were:
- Dolly
- Rosalitas
- LBC
- Flutters
- Freddie Murcery
- Legs straight out – 6 inches from the ground until time was called
With abs burning we hit 0615 and decided to stay dry for COT
COT
COR – 5
NOR – No FNG
Announcements- Thursday 9/1 will be the first female led style F3 wo. 0515 at LongRun Park
Intentions- prayed for intentions said and unsaid
Ended with the sky Q’s prayer
The Boondocks is a special place. It is a spot that no matter what, you are going to get in work with a few laughs in the mix. If you haven’t came out or haven’t been out in a while, I suggest you give it a shot!
Thanks for letting me workout with you this morning. Until next time..
Patty
F3 Louisville 