Weather: a brisk 42 degrees with clear skies.
PAX: Nap Time (FNG), Vincent (R), Husky(R), El Mule(R), Duff, Twister, Flo Jo, Patches, Cosplay, Lumbergh, depends, Montezuma, Lightfoot, Doubtfire, Dinghy, Lockdown, Diane Dukes, Nova, Sump Pump (Q)
0700: Disclaimer given and we were off.
Warm-ups included a slow mosey around the O that included stops along the way for Nuclears. First stop was 10, second was 9,8,7 and the third was 6-1. Then back to the tennis courts for Thang 1.
Morning theme would be something old and something new with partner work making up the majority of the workout.
Thang 1: Courtesy of One and Done from Katy Texas.
Weighted Squat Waterfall. 10 weighted squats and then hold at the bottom for 10 seconds. Rinse and repeat all the way down to 1.
Thang 2: Courtesy of my fist Q at the Mutt.
Round 1 – starting on the second court baseline.
200 merkins total – P1 starts the merkins
P2 runs to end of the courts, does 10 merkins and bear crawls or lunge walks back to P1. Continue until complete.
Round 2
200 curls total
P2 runs to end of the courts, does 10 merkins and bear crawls or lunge walks back to P1. Continue until complete.
Round 3
200 coupon presses total
P2 runs to end of the courts, does 10 merkins and bear crawls or lunge walks back to P1. Continue until complete and then help remaining PAX complete their reps.
Thang 3: The Farmer Carry Mosey
P1 would start on the first baseline and begin to farmer carry 2 coupons. P2 would also start at the baseline and run to the end of the courts and back to relieve P1 of the coupons. He would continue heading the direction that P1 was moving. P2 would then run to the baseline and come back to relieve P1. This would continue until the coupons made it down and back at total of 5 times.
5MOM
We finished with Mary led by The Stable PAX that continue to show F3 Louisville how to clown car. T-Claps to you!
COT/NOR
We welcomed FNG, Naptime. Intentions, both silent and spoken are in our hearts.
We have a lot of activities going on in our region. Check slack or reach out to @f3swag if you have an event that you would like to have promoted.
Last but not least. I want to thank all of our F3 PAX that have made our region what it is today. Without you, I would be one of the Sad clowns still looking for something like what we have. Until we meet in the gloom.
Peace and Love,
Sump Pump
F3 Louisville 