My post #150, my birthday is this week, and my 1yr F3versary is on 7/22. 4 pre-runners at 0500, which I think will become a Loco tradition. 12 of us assembled at 0530 for the beatdown.
I was a little distracted this morning by a personal matter (shared in COT), so perhaps I wasn’t the host I intended to be, but we got the work in for sure. There was a little mumblechatter, but I think my mood may have been felt by the crew. After loosening up, we started a You vs You:
25 reps each: Dips, Curls, Chest Press, Squats. Run about 100m to recover, do it all again.
Head to the straightaway with the light poles (10 I think?). Mosey all the way down to the end and back, with 10x Merkins at each pole on the way out, and 10x Big Boys at each pole on the return. Head back to the weights.
25 reps each: Dips, Curls, Chest Press, Squats. Run about 100m to recover, do it all again.
That left just enough time for Mary, Announcements, and COT. Good to see everyone, and to be seen, in the grind this morning.
F3 Louisville 