The guys running the Boondocks have got a good thing going. 12 pax showed up to punch the clock and put in work. YHC laid out the some cones and a Weinkie and 0530 we were ready to move.
8/6/24 Attendance at the Boondocks
Rap ninja
Subprime
Brown tail
Saul Goodman
Holy roller
Honeycomb
Honey do
Scammer
Rapinoe
White bread
SQL
Patty – Q
COP
Mosey the loop
SSH
Abe Vigota
Right/Left Leg up
Michael Phelps
Pick up coupons and mosey to ballpark for the Main Thang…
Main Thang #1 – Full Body Tabata
We will do 3 sets of a Tabata of Arms, Legs, Abs. 45 seconds on 15 seconds off. Travel between each set with a lap around the Ball Park
Arms:
Curls
Overhead press
Skull Crushers
Dips
Derkins
Lap
Legs:
Squats
Monkey Humpers
Lunges
Bobby Hurley/Tony Delk
Calf Raises
Lap
Abs:
American Hammers
Pickle Pounders
Big Boys
Gas Pumps
Flutter Kicks
Pick up the coupons and mosey back to the flags.
The finisher : Preparing for F3 on 3 – 1 round of Gassers with your coupon and 2 rounds of Gassers without your coupons.
(Drop the coupon at each cone and run back to start.) Gassers – Go to the shortest to longest and back to shortest all the way to start.
Front runners plank up for the 6. You know… because – “never leave a man behind, but never leave him where you found him”
CoR – 12
NoR – The regulars 🙂
Intensions/Announcements – safe passage after the ruck and healing for all mentioned and unsaid intensions.
Ended with the Sky Q’s prayer.
You NEED to get out to the Boondocks top spot to get some work in!
Thanks for letting me join you all this AM
– Patty
F3 Louisville 