PAX: 8
Valdez
Holy Roller (R)
Nat Geo (R)
Snack Shack
Wildflower
Gisele
Jitterbug (R)
Crock Pot (Q)
Weather: 29 deg F, 71% RH, crisp wind.
Disclaimer
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:
Mosey to the Front Lot
Four Corners – All 11 reps of 4-count exercises
Copperhead Squat
Mountain Climber
FMJ Burpee
Copperhead Merkin
Mosey to the Portico
Thang 2:
Four Corners
4 Pull Ups
14 Derkins
24 Step Ups
34 Reverse Crunches
Mosey to Main Lot
Thang 3:
We lined coupons up in the middle of the main lot, where we run the ‘short way’.
4 rounds of:
40 Flutter Kick (SC) at the top
40 Freddy Mercury (SC) at the bottom
Each time you run past your coupon, do 4 Man Makers
Thang 4:
4 rounds of:
22 Nolan Ryan (one side) at the top
22 Nolan Ryan (other side) at the bottom
Each time you run past your coupon, do 4 Man Makers
COT:
CoR/NoR
Announcements: Monthly Ruck “HIMSgiving”. Dare to Care still in need of 8 signups for this Saturday.
Message:
There’s a small book in the New Testament called Philemon that was written by the Apostle Paul. Verse 4 states, “Brother Philemon, every time I pray, I mention you and give thanks to God.” I’m grateful for the relationships, fellowship, and fitness I’ve encountered during my 4 years with F3.
Giving unsolicited gratitude (without strings attached) is not something our society does well. YHC encouraged each of the PAX to tell 4 people in their sphere of influence something uplifting, encouraging, or otherwise express thankfulness toward them. That’s the fee for today’s workout.
Intentions:
The Chitwood Family for restoration of hope of healing. Healing and love for Ann Petty.
NakedMan Moleskin:
I’m well aware that my ‘themed’ workouts are cheesy, but that’s how I roll. The batch of ‘regulars’ at the County have changed over the years, but each one of them contributes something. I dig the fact that I have a network of guys I trust, that I enjoy spending time with, and who encourage me. May that circle grow (for the sake of us all).
Until next meal,
Crock Pot
F3 Louisville 