PAX:
Miranda
Cialis
Jitterbug :respect:
Viking
Bacon
Depends
Montezuma
Beans
Steve-O
Sump Pump :respect:
Subprime
Sewanee
Wet Bandit
Lumbergh
Maytag
Santiago
Smurfette
Lightfoot
Flex Seal (Q)
0530 Disclaimer given and started COP with the Flex Seal 1 – 2 punch (Creed – Higher & Nickleback – Rockstar). This was this first many of the PAX were treated to the 1 – 2 punch and it did not disappoint.
COP: SSH, Grass Grabbers, Imperial, Toy Soldiers, Downward Dog Series, Michael Phelps OYO
Then a short mosey from the top of amphitheater to bottom. (Several PAX commented that this was the perfect mosey distance)
The Heavy
Push 60lb med ball 12 grave diggers
40lb med ball carry up/down amphitheater
45# DB bench press
30# OH press
20# curl
15# front/lat raise
ball slam
ball throw
2- 40# squat L/R
60# bag snatch
60# bag bent over row
40# bag plank pull through
40# bag lunge
KB high pull
Battle ropes
120# bag Deadlift
WW3 sit up with ruck plate
Jump Rope
We made through 2 rounds with second round being modified to 8 grave diggers.
Then jumped into Merry: Big Boys, Reverse Crunch, Pretzel Crunch, LBC, X factors and plank.
0615 Time Called
COT: Announcements – Check Slack, Intentions & Our Father.
Music was my lost Limewire playlist from 2001.
F3 Louisville 