PAX: 19 (kinda reminded me of the good old days)
Dauber
Black Box
Pelican
Meter Maid
Punky (FNG – Welcome!)
Snack Shack
PCI
Martha Stewart
Y Not
Nat Geo (R)
Ladybird (R)
Aerobie (R)
Audible
Gisele
Pew Pew (R)
Airplane
Cochran
Valdez (Co-Q)
Crock Pot (Co-Q)
Weather:
66 deg F, 88% RH. Muggy.
Disclaimer/FNG
YHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on your own free will. This will likely be a high intensity exercise, so if you have any medical condition or physical limitation, you should consider not participating. You are encouraged to modify everything as necessary according to your ability, disability, injury, fitness level, etc.
Warm Up (Crock Pot):
SSH (IC): x15
Slooow Grass Grabbers (IC): x10
Hold L ankle: 10 count
Hold R ankle: 10 count
Downward Dog: 10 count
Cobra: 10 count
Kendra Newman front: 10 count & back: 10 count
Michael Phelps: 10 count
Imperial Walker (IC): x10
Toy Soldier (IC): x10
SSH @ 1.5x speed (IC): x15
Thang 1 (Valdez):
Native American Run around the entire campus while the leader holds the flag.
Burpee & Bear Crawl
We paired off. 1’s bear crawled 30 yards while 2’s did AMRAP burpees.
Thang 2 (Crock Pot):
We lined up along the sidewalk of the main lot (the short way).
10 merkins at the top, 10 squats at the bottom, all at a 3 second tempo.
10 merkins at the top, 10 squats at the bottom, all as fast as possible.
Repeat.
Do flutter kicks as you wait for the six.
10 Carolina Dry Docks at the top, 10 Sumo Squats at the bottom, all at a 3 second tempo.
10 Carolina Dry Docks at the top, 10 Sumo Squats at the bottom, all as fast as possible.
Repeat.
Do American Hammer as you wait for the six.
Mary (Valdez):
27 reps of:
Big Boys
LBC
Monkey Humpers
Pickle Pounders
COT:
CoR/NoR
Announcements:
Last Friday Lunch at Saints. Monthly Ruck coming up.
Message: I’m no actuary, but I have aced my fair share of statistics classes. Statistically speaking, the guys in this group can realistically expect our lives to be long. Don’t get me wrong, life is precious, fragile, and we’re not guaranteed another moment. But statistically speaking, we each will likely be alive a year from today. What kind of man can you be in one year? Where can your health be? How strong can your relationships be? How could you affect those around you?
(It’s likely that) Next year will come and go. Who do you want to be?
Intentions: None mentioned
NakedMan Moleskin: My consistency in attending workouts has been weak lately. I need to take my own medicine. If so, I’ll be in much better shape (pun intended) this time next year.
Until next meal,
Crock Pot
F3 Louisville 