PAX (16)
Beach Body (R), Borland (R), Cattle Chip, Charolais (R), Eye Booger, Friendly Fire, Little Foot, Mothball, Ruby (R), Schotzie, Shuttlecock – Q (R), Slide Rule, Spam, Whopper 2.0, Night Crawler 2.0, Fire Fly 2.0
Disclaimer given and start at 5:30am.
Mosey to the courtyard of the school for COP.
SSH and various other light stretches.
Mosey back to parking lot to start ladder workout. With PAX lined up on the goal line YHC explained the Ladder workout and we got going.
Rung 1 – Sprint 100 yards to goal line – 25 burpees on your own
Rung 2 – Sprint 200 yards – 50 merkins
Rung 3 – Sprint 300 yards – 100 lunges (50 each leg)
Top – Sprint 400 yards – 200 squats
Rung 3 – Sprint 300 yards – 100 lunges (50 each leg)
Rung 2 – Sprint 200 yards – 50 merkins
Rung 1 – Sprint 100 yards – 25 burpees
When finished plank and or LBCs
We picked up the 6 and finished 25 burpees together.
Special mentions: Sliderule and Eyebooger crushed this workout, Good to see Schotzie after a long time away.
Moseyed to flag for count o’rama, name o’rama and intentions, prayer requests. Great work by everyone!
F3 Louisville 