Slightly lit and humid as the rainforest YHC rolled in to Bayside about 05:07 ready to kick my own posterior. Finished lacing up the shoes and took a 20 min mosey through the new neighborhood (“Discovery Point”) behind the football field. The playlist was my yearlong bible reading plan including matthew and genesis this morning. Listened to how Isaac was fetched a wife by his servant. Those were different times, anyhow…This was a great way to get the morning going. I entered a circle of pax as 05:30 hit and it was on like donkey kong. Gave the disclaimer.
Cop: warmed up with rectangular mosey, karaoke Left, bernie, Karaoke. Played Sittin’ on the dock of the bay with each sit or Sittin’ word in the song the pax did a turkish get up. The rest of the time alternating running in place, butt kicks, hillbilly walkers, and side straddle hops. Next tempo merkins 10 total IC.
Thang 1: Coupons lined up on 10 yd line. Three exercises: squats (15 reps), Coupon step up and high knee (15 reps/side), Thrusters (15 reps). After doing one of these sets then lunge walk 5 yards and then do the next and cycle through until the 50 yd line is reached. Extra credit for the frontrunners to head back toward 10 yd line. After the six finished at the 50 we moved on to three exercises: mountain climbers (15 IC), Dead bug (15 IC), Peter Parkers (15 IC) Then rinsed and repeated.
Thang 2: Grabbed coupons and went to courtyard and lined up on wall. Three exercises: box jumps (15), Coupon seated squats (15), Calf raise (30) Cycled through 3X. Finished by having the pax lay their coupon on the second step of the three step podium. We then did a slalom style up-over-down-over traveling motion around the circle in clockwise and counterclockwise fashion. Carried coupons up to flag.
COT: 10 pax total: Birdie, Borland (R), Charolais (R), Beach Body (R), Rollback, Slugger 2.0, Firing Pin 2.0, Mothball, Friendly Fire, Slide Rule Intentions: Lifted up Friendly Fire’s Family, Rollback mentioned setting work vs family priorities straight, Prayer for ailing GF. Cheers! -Slide Rule
F3 Louisville 