With a forecast in the 40s and no coupons, YHC decided to hit snooze, which led to an almost-tardy site Q. However, the NEW AND TEMPORARY SHOVEL FLAG was planted in the ground a few yards off of Rock Creek Rd at 05:29:59.
Our Q, Pizza, delivered the disclaimer and seemingly forgot the promise of “no running” when he had the PAX mosey to the tennis courts.
PAX: 1. Pizza 2. Crowdstrike 3. Brown Tail 4. Flo Jo 5. Masse’ 6. Russdiculous 7. Sump Pump
Warmup: SSH, Abe Vigota, Imperial Walkers, In rapid succession: 10 BBS, 10 Merkins, 9 BBS, 9 Merkins, etc…
The Thang: Several rounds of 5-exersize tabata, 50 seconds on, 10 seconds off, 1 minute rest in between rounds. I don’t remember all of the exercises or the order but they were including and not limited to the following: Merkins, Freddy Mercury, “glute bridges” (you mean Saturday Night?), Diamond Merkins, Mountain Climbers, “jump lunges” (you mean Bonnie Blair’s?), Superman crunches, Flutter Kicks…
Mary: Elevators, LBC, Gas Pumps, BBS, and more I’m sure.
– Crowdstrike
F3 Louisville 