Great early morning at the County. One star and I got a few miles in before the workout and shared stories for an hour. 2 girl dads on a run? A lot of lessons learned!
0645 hit and we started a little early so folks can join in on the Safe Passage event at Posh. 7 total pax circle around to warm and start the morning off right!
10/12/2024 Attendance at the County
Gisele
Dauber
Double pump
One Star
Brown Water
Sportsdrome
Patty -Q
COP
SSH
Copper head squats
Runner’s stretch
Mosey over to pick up coupons
10 Derkins
5 WMD
10 Incline Merkins
Mosey back to the parking lot for the Main Thang
Tabata – Arms:Abs:Legs x2
45 sec on 15 sec off
Arms:
Overhead press
Curls
Bent over rows
Round 1 – Lap around the parking lot : Round 2 lunge walk
Legs:
Jump squats
Monkey Humpers
Step Ups
Round 2 – Rifle Cary the islands : Bernie Sanders the Islands
Abs:
Big Boys
LBC
Flutters
Both rounds – Lap around the church
Rinse and repeat for 2 total cycles.
Last Thang – we did the 10 minute drill, but for only 8 minutes. EMOM go out as far as you want but be back before the time goes off.
Time was called and we moseyed over to the wet grass for COT
COT
CoR- 7
NoR- No FNG
Announcements – Safe Passage at Posh
Intentions – All said and unsaid
Ended with the Sky Q’s pray
Thank you for letting me join in this morning.
Patty
F3 Louisville 