Great morning in the gloom!
PAX: 1. Crowdstrike 2. Flo Jo 3. Masse’ 4. Handbook 5. Tron 6. Russdiculous
Warmup: Grass grabbers, toy soldiers, Michael Phelps OYO, stand on one leg OYO
Thang 1: Deconstructed nuclears around the 1 mile track (Mosey – 10, 9 nuclears; Mosey – 8, 7 nuclears; Mosey – 6, 5 nuclears; Mosey – 5, 6 nuclears; Mosey – 10, 1 nuclears)
Thang 2: Merkin ladder around the 1/4 mile track (in pairs: sprint to first lamppost – 20 merkins; sprint to second lamppost – 15 merkins, continue 10-5-10-15-20; end at the flag)
Thang 3: 3 HIIT body weight circuits AMRAP 30 sec on, 10 sec rest, 60 sec rest in between circuits (#1: Animal style squats, bear crunches, burpee broad jumps; #2: speed skaters, Peter Parker, tuck jump; #3: Bonnie Blair, hindu (cobra?) merkins, Van Goghda)
F3 Louisville 