Glorious morning in the gloom. YHC showed up with tunes going and the Patriot Pax slowed piled in with one FNG from Chicago in for the weekend. We formally did the disclaimer, counted off, and started the workout.
9/21/24 Attendance at the Patriot
Xerox
Yankovic
Layover
Rugburn
Root Canal
Flying Russian (FNG)
Patty (Q)
COP-
SSH
Mosey
GG
Hill Billy
Mosey
Runners stretch
Mosey
Derkins
Merkins
Dips
Back to coupons – pick up and take to City Place
Main Thang #1: Tabata – Arms:Abs:Legs x2
45 sec on 15 sec off
Arms:
Overhead press
Curls
Bent over rows
Lap around the square
Legs:
Jump squats
Monkey Humpers
Step Ups
Rifle Cary up and down the stairs
Abs:
Big Boys
LBC
Flutters
Lunge walk across the square and back
Rinse and repeat for 2 total cycles.
We picked the coupons with a nice slowsy back over to the Colonel Oldham statue for some more
Main Thang #2 – EMOM Burpees and Step Ups
Step ups with a EMOM timer for 3 burpees each alarm until you get to 30 burpees.
Mary at the end if there is time.
CoT
CoR – 7
NoR- FNG – Flying Russian
Announcements – Safe Passage
Intentions – Job interviews and New Babies
Ended with the sky Q prayer
Great work and a lot of sweat. Thank you all for letting be with you this morning. Until next time…
-Patty
F3 Louisville 