Weather 60 and rain
Start 7 am (moved to 7:15 am)
9 Pax ran into a race we were not prepared for at Posh. No where to park, roads closed, pavilion occupied, etc … After finally rounding up the 9 pax including YHC we quickly realized this morning wasn’t going to be normal. We all agreed to leave and head to another location to complete the workout. We tried to park in a grass lot to utilize a bridge for cover, but it was flooded. We called a complete audible and reconvened at North Posh. Having only been to this site once, and no plan for the chaos that we were experiencing we decided to make the best of the shit we were dealt. When life gives you lemons, make lemonade.
Warm Up – side straddle hops, down dog L/R, grass grabbers, mountain climbers, shoulder stretches. 25 step ups
I gave the pax the option to stay under cover or move. This group of beasts wanted to move carrying weight and immerse in the elements. That got me all jacked up with energy similar to Handbooks hate for muddy, drenched parking lots! Hell yes… With Bacon as our guide we moved together stopping often for merkins, dips, derkins, squats, and lunges. Then we went to work with the weinke below. We covered some ground with hills too.
Core/Leg Series Workout 1
-Mountain climbers (20)
-20 squats
-Gas Pumps (20)
-20 Lunges
-Da Vincent’s (20)
-20 Tempo Squat
-Flutter Kicks (20)
-Minute wall sit
– 20 Pickle Pounders
-20 Bobby Hurleys
-Cake Mixers (20)
Coupon Workout # 2
-Kettle Swings 20
-Curls 25
-overhead press 20
-Big Boys 20
-Curls 25
-Mountain Climbers 20
-Bent over rows 20
-American Hammers 20
-Man Makers 10
Ephesians 2:8-9 For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast.
We actually had a lot of fun. The beauty of this F3 thing is it doesn’t have to be perfect. Adapt, overcome, work hard, and have fun! Aye
F3 Louisville 