What a morning at the Patriot. It’s one of those mornings where you wake up and feel ready to go. 0530 hit, tunes were on point and fist bumps were exchanged. Leggo.
COP
Toy soldiers
Imperial Walkers
Abe Vigotas
Runners stretch
Mosey to City Place
Main Thang 1- Series of 7’s
Overhead Press -> BB
Curls -> gas pump
Man Makers -> burpees
Travel- lunge walk, side shuffle, mosey
Manning Thang 2 – Wall sit abs – Dora Partner Work
P1- works
P2- Wall sits
Work- Freddy’s, LBC, Flutters, heart breakers
Rep count, per round – 25-15-10
Wall sit until time.
Last Thang: Wait for the Train Exercises
- Al Gore
- Curls
- Overhead press
- Squats
- 1 minute plank
COT
Announcements of Birthdays and upcoming events
Intentions of healing and new opportunities
Thanks for letting me join you this morning at the Patriot!
SYITG
Patty
F3 Louisville 