The Garden is a beautiful site to see at 0530, and this morning wouldn’t disappoint. We were blessed to have Aqua Net Down Range from Chicago and showed him some southern hospitality with a Garden Party on Friday! Time was called, disclaimer was given, and we moseyed!
9/15 Attendance at The Garden
Mom Suit
Kitty Litter
Husky
Diane Dukes
Wabits
NattyLite
Jewel
Aqua Net (DR)
EZ Pass
Huggies
Patty -Q
COP
Mosey to cross sidewalk-
SSH
GG
Runners
Tempo Merkin
Mosey
Grab the dumpster coupons for half the group for some partner work.
Thang #1 – Dora
P1 – Travel to flags and head back.
P2 – work with coupons
Partners will work down the line of exercises and complete the reps between the group. We would keep it simple with a BOMBS workout.
100 Bent Over Rows
100 Overhead Press
100 Merkins
100 Big Boys
100 Squats
Those who needed modified and front runners would pick up the 6 and help finish reps as no one was going to be left behind today.
Finished up with a few 10 counts and put coupons back.
Thang #2 – EMOM – 10 minute drill
You vs. You workout. Every minute you start the run and go out as fast and as far as you want, only catch is, you have to be back before the next minute as you will start over again. 10 intervals + EMOM = 10 minute drill.
Heart rate was up here and needed a few 10 counts to move on the Mary to finish us out.
Mary-
Mom Suit – Gas Pumps
Huggies – LBC
Diane Dukes – American Hammers
Kitty Litter – flutters
Time was called and off to the flags.
COT
COR – 11
NOR – welcome Aqua Net!
Announcements – StarRuck, Welcome Men’s retreat
Intentions – Health of family and friends.
Finished with the Serenity Prayer-
God, grant me the serenity
to accept the things I cannot change,
the courage to change the things I can,
and the wisdom to know the difference.
Living one day at a time,
enjoying one moment at a time;
accepting hardship as a pathway to peace;
taking, as Jesus did,
this sinful world as it is,
not as I would have it;
trusting that You will make all things right
if I surrender to Your will;
so that I may be reasonably happy in this life
and supremely happy with You forever in the next.
Amen.
Thank you all for letting me join you this morning!
Patty
F3 Louisville 