15 at the Patriot said no to the Fartsack! Here is what they did!
COP
Normal, SSH, GG, Runners, etc.
The Ab waterfall- Pax hold their feet 6 inches from the ground. In a rotating fashion, one pax member will do 10 LBC – get up and push the feet of each pax in the circle down. When the first pax is done with 10 crunches, the next person goes and so on until everyone has gone.
Travel
The Thang: Ab/Core Burner
Dora
P1 travels – lap around parking lot
P2 works
100 – BB
200- LBC
300 – Fluter Kicks
400- Freddy Mercury
Pick up the 6
Run to the bottom of Heart Break Hill
11’s
LBC at the Bottom
Big Boys at the top
Travel to City Place
Wall sits for the win. Last one wins. If you cave, run the sidewalks until last one is done (or when time was called by YHC).
Happy Feet, Jazz Hands, Holy Roller, Depends, and Mannequin all went for the slotted 5 +minutes. Great work for all?
ANNOUNCEMENTS: Freedom Ruck website will be live today, last Friday lunch, and November rucks!
COT/Intentions: new opportunities and health – check in on yourself and you buddy.
Thanks for letting me Q!
Patty
F3 Louisville 