Burner workout this morning. A nice 71 degrees with 9 who showed they were ready to take on the day. Train delayed us a bit, but we were able to pick it up during the workout. Always a great day to be at the Patriot in LaGrange, KY
COP
SSH
R/L leg up
GG
Lap
Runners stretch
Michael Phelps
Lap
Main thang #1 – Coupon Laps
Partner up. Partner 1 travels, partner 2 works.
Partner 1 will take both coupons and start the Pavilion Lap. Partner 2 will do 10-10-5 triple B (Big Boys, Bobby Hurley, Burpee). Once complete P2 will catch P1 pick up the coupons and continue the lap, while P1 starts the 10-10-5 Triple B.
2 laps total.
Main Thang 2 – Wall sits
Wall sit until failure. Once out, take a lap around city place and start a “users choice” 11’s workout. Once completed, do wall sit until all are done.
Main Thang 3 – plank
Plank until the end. Once you drop take a lap and back in plank.
ANNOUNCEMENTS: Night Rangers , rucks, Dare to Care, bourbon Chase , capture the flag , check slack.
COT/Intentions: loss, loved ones, those who need help.
Thanks for having me!
Patty
F3 Louisville 