Incredible morning to put in some work. Thanks for having me out Steve-O. No burpees were the request after Lambeau ruthlessly wrecked this crew Tuesday morning.
15 we’re given a quick disclaimer and we were off and running.
Warm up featured your standard SSH, Grass grabbers, down dog, and some shoulder exercises.
We then took a quick mose around the parking lot arriving at the location for workout one. 6 sets of 15 reps on both ends with Karaoke travel in between. 180 reps. Exercises on both ends were jump squats and merkins.
Workout 2- 10 sets of 15 jumping jacks with sprints as the choice of travel in between. 300 total jacks.
We took a mose back to our starting point where we indulged in a bear craw/crab walk merry go round. This sucked worst than I even imagined mainly due to a Sump Pump gas leak.
Work out # 3- lots of sweaty pax and few 10 counts were required.
-Big Boys 20 (on down)
-Shoulder Press (20)
-Flutter Kicks 20
-Man Makers (10)
-American Hammers 20
-Shoulder Press (20)
-Mt Climbers 20
-Kettle Swings 20
-pickle pounders 20
-bent over rows 20
-Davinci’s 20
-Man Makers (10)
It was then time for a little Mary- Elevators open/close, LBC’s, plank burner.
467 calories burned on the whoop with an Avg HR 134, Max of 174. 33 minutes spent in zone 3-4 is good enough for me.
We won this morning and grabbed that 1%, don’t forget to post Friday you bunch of animals. Aye!
F3 Louisville 