It was a brisk 27 degrees and the cold is officially upon us. To my delight we had 16 pax total to endure a little chill to start. Thankfully even though I rolled in at 5:31 am Charolais (Site Q among Site Qs) had the boys into a little warm up. From there we took it to the courtyard. There we did some burpees, copper head squats, groin stretches, glauc stretch, and quad stretches.
The Thang: A loose collection of leg-focused exercises to feel the burn and ensure the pax kept the blood flowing. Started with weighted step-ups (high knee at the top;10 per leg), then rinse and repeat. Then we moved to center stage and did 20 Box jump burpees. Next exercise was slalom steps (CCW/CW circle going up the steps and back down going around coupons each time. We went on an indian run around the main parking lot. Upon returning we then did Pistol Squats (with many modification options. The exercise thereafter was reverse step ups 10 each leg followed by broad jump (4) then crab walk back. We then did more moseying. We finished with 30 sec intervals of Wall sits then jumping lunges. We finished those with 1 minute to spare and headed to flag.
COT: Discussed importance and magnitude of Convergence. Egg lawn and Beckley Park is a really cool place for a convergence and this one is setting up to be fantastic! Gathing with 100 plus men to better in our lives and accelerate positive impact is encouraging and invigorating! Lifted up prayers for conflict in Israel. Cheers, -Slide Rule
F3 Louisville 