Best way to start your week is with a post at the Patriot. These fellas have been going steady since 2021 and haven’t missed a beat. We saw OG’s and new guys this morning but the vibe was still the same… hard work, with a smile… and a little banter. Go to the Patriot and see what makes it special.
Here is what we did…
COP –
SSH
Abe Vigota
Imperial Walkers
Runners Stretch
Mosey to the parking lot
COP Continued- merkin warm up
Merkin – Bernie
T-Merkin – mosey
Derkin – Mario
Incline Merkin – shuffle
Thang 2 – Ladder Heartbreak Hill
5 big Boys
10 overhead press
15 squats
20 bent over rows
25 American Hammers (single Count)
In between each ladder rung, a down and back heartbreak Hill.
(Always start at the top and work your way down by adding the next exercise) top to bottom, then bottom to top.
Finish together.
ANNOUNCEMENTS: Convergence, GTE, Yanc Birthday and Mantees
COT/Intentions: health and those who invited you to F3
See you all next time!
Patty
F3 Louisville 