RUN HEAVY WITH 80’s PLAYLIST – LET’S GOO!!!
Warm up: SSH, Grass Grabbers, Abe Vigodas, Downward dog calf, hammy, and arm stretch right then left.
Ran a quick lap around the church and went into “The Thang” –>
The Thang:
LONG SUICIDES – To short island (Exercise), back (Exercise), long island (Exercise), and back (Exercise). Each Suicide you do the same exercise until you are complete with that set. Here were the exercises:
10 (8) Touch Merkins – Shoulders, Abs, Knees, Feet, Merkin (40 total)
20 Squats (80 total)
30 Small Heel Jumps or Bunny Hops (120 total)
40 Side Straddle Hops (160 total)
50 High Knee’s Single Count (200 total)
60 Glute Bridges (240 total)
70 Heel Touches Single Count (280 total)
80 Butt Kickers Single Count (320 total)
PAX worked hard, no one stopped moving.
Count-o-rama, Name-o-rama
Annoucements: June Ruck 06/24 Saturday 0400-0700 @ Posh with Q McAfee, First Lunch with Handbook 6/29 at Saints, Success of the last Night Rangers.
Intentions:
COT – Thanks for allowing me to lead – 10 Seconds of Silence
Until next time, cheers!
-Pizza
F3 Louisville 