Saturday morning and The County was a perfect temperature to go out and get better! A few runners pulled in just in time for 0700 to hit and the mumblechatter would start off hot and continue THE ENTIRE TIME! I feel the MC award will need to come from the County.
Attendance:
Captain Crunchberry
Dauber
Jolly Rancher
Krachet
Book worm
Pelican
PCI
Brown Water
Double down
Sputnik
Double pump
DeVitto
Big bird
Honey Do
Meter Maid
Maytag
Tarzan (2.0)
Focker
Patty – Q
COP
SSH
Hill billy Walker
Abe Vigota’s
Runners
Merkin IC
Mosey to playground
30 -20 – 10 step ups
30 – 20-10 decline merkins
30 -20-10 dips
Mosey to hill
Thang 1- Bear Crawl Ladder
- travel – Crawl Bear down hill
Bear Crawl up hill and a lap around the parking lot.
Ladder
5 Merkin
10 big boy
15 mount climber
20 jump squats
We started with a bear crawl down the hill and instantly modified as the hill was steeper than YHC planned. A quick change and we were back on track. After a few rounds and the PAX was starting to finish up the ladder, we called for last reps, watched Tarzan (Focker’s 2.0) push it up the hill, and got a quick breather, we then moved to the “competition” piece of the workout.
Thang 2 – “Beep test” – 10 Stages
The beep test is a test of endurance but also a chance to push past what is “comfortable”. The concept- cones are places 20 meters apart and the pax will move to one side to the next after each beep. As the test moves on, the beeps get faster and you get more tired. You get 1 mulligan to miss a beep but after that, you are out. How many stages could you make? Reference based on age:
After picking up the cones and catching our breath, we moseyed back to the flags to end with abs.
The Last Thang :Ab nuclear and feet Mary
Ab nuclear count down from 10-1, single count
BB
LBC
Freddie Mercury
Flutters
Mary –
DeVitto – Birds
Big Bird – on the stomach Opposite hand opposite foot in the are – IC
Honey Do – Monkey Humpers
Meter Maid – ankle touches
** but half the pax was calling time
COR – 19
NOR – No FNG’s
Announcements- Winter Olympics Ruck, Awards Banquet, The County Fair
Intentions- health, being role models for our 2.0’s and all unsaid.
Ended with the Sky Q’s prayer
Appreciate the invite and to be with you all this morning!
SYITG – Patty
F3 Louisville 