Pre-ruck and Pre-run options had (5) HIM up at 6am. (9) HIM got better during a full body beat down at 7am that some may describe as a… “hot, meaty and delicious workout.”
Warm up consisted of SSH, grass grabbers, toy soldiers, butt kickers, high knee’s and a downward dog stretch on the calves and hammies. A celebration was in order to celebrate my 50th post so we did 50 curls on my up, 50 heel touches in cadence and 50 cherry “Pizza” pickers in cadence.
Coupon mosey to the one and only hill at the county… where 07 plus 4 pennies occurred (11’s). Coupon work at the top of the hill, sanz coupon work at the bottom. We did 4 sets of 11’s:
- Curls:Burpees
- Thrusters:Jump Squats
- Weighted Squats:Merkins
- Weighted Big Boys:Freddie Mercury’s
Coupon mosey back to the flag just in-time for COT. Count-o-rama, name-o-rama, announcements and intentions. I believe no one worked harder today than the HIM at The County. Solid performances all around and all got better. Well done!
You’re never too important to be nice to people.
-Pizza
F3 Louisville 