A heat wave hit F3 Louisville and it was a nice 45 degree day at the County. 0530 hit and 20 pax was ready to move.
Attendance:
Crockpot
Tinkle
Dot
Snowden
Brown Water
Devitto
Tudors
PCI
Subprime
Double Pump
Audible
Pizza
Hush Puppy
Wildflower
Backflop
Pelican
Gisele
Jolly Rancher
Abacus
Patty Q
COP-
SSH
Grass Grabbers
Runner’s Stretch and Michael Phelps
Mosey- 1 big lap and 1 little lap
Main Thang – 4 corners – rep count 10:20:30:40
Round 1 – do the rep count at each corner PER EXERCISE:
Abs – Big Boy
Arm- Curls
Legs – Squats
Wait for the 6 – Lap/plank
Round 2 –
Abs- American Hammers (single or every side)
Arms – Overhead Press
Legs – Lunges (each leg is 1 count)
Wait for the 6 – Lap/plank
Time was called right before the Coupon Sprints.
COT
COR – 20
NOR – No FNG’s
Announcements – Feb Ruck , Awards, Dare to Care
Intentions – health, those with sickness or injury, and all other intentions left unsaid.
Ended with the Ball of Man and the Sky Q’s prayer
I appreciate the opportunity to get out and do something tough with you this morning. Some times you have great days and some times you don’t. For those bad days, hard times, or things you can’t shake- take it to COT and leave it there in the circle so that you can come home and be better for those who need you. Thanks for letting me do that. See you all next time.
Patty
F3 Louisville 