12 HIMS
- Sewanee
- HBK
- Lumbergh
- Miranda
- Maytag
- Lightfoot
- Porkchop
- Viking
- D-List
- Twister
- Montezuma
- depends Q
WARM UP (10 min 5:30-5:40)… variety of active stretches and merkins on my down
ROUNDS ➡️ MOSEY (20min 5:40-6:00) … mosey is side shuffle, side shuffle, bernie, mosey (lap around, switch at lightposts)
R1 – 25 curls, bench, skull crushers … mosey
R2 – 25 big boys, pretzel crunch L, R … mosey
R3 – 25 overhead press, bent over rows, swings … mosey
(option of round 4 or start back at 1)
R4 – 25 squats, lunges, calf raises … mosey
STABLE BEACH… cadence core, sprints (10min… 6:00-6:10)
– 10 cadence SSH, 10 merkins on my down, 15 cadence hammers. SPRINT up mosey down.
– REPEAT but with 15 cadence flutter kicks. SPRINT up mosey down.
– REPEAT but with 15 cadence freddy mercs. SPRINT up mosey down.
PLANK TABATA (5min… 6:10-6:15)
– regular, forearm, side, side, choice … 40 seconds on, 20 seconds off
COT with some announcements but more importantly some very heartfelt intentions with the realization to help support and love our fellow HIMS. We have a good thing going here at the Stable and F3 Louisville
F3 Louisville 