Beautiful morning out in the fog. Everyone came out ready to work as we started warming up. 9 men met me for a push workout to start consisting of;
Big boys, coupon calf raises, curls, bent over rows, chest press, skull crushers, Merlin’s, lunges, American hammers, lateral raises, shoulder press, jump squares, up-downs, thrusters, and man-makers.
While the other 9 men were doing this, the push man was running down a distance and coming back, and once he returned everyone went to the next workout
After all these were over we did “Merkin Madness” consisting of 7 different merkins, 15 of each
Wide, normal, hand release, incline, decline, diamond, and archers
After this we did a Nuclear to burn the calves
Then we did “minute to win it” where every man gets a minute to pick their favorite exercise and push as your own pace
To end things off we did sprints for a distance then Bernie back
Finished with COT for a great Saturday morning
Thank you Methane, Pizza, Jitterbug, Quattro, Kemba, Pastel, Clap Trap, Checkers, and Rip Van Winkle for coming out.
F3 Louisville 