Q: Methane (YHC)
Pax 21: Methane, Hops, Rhythm, BobRoss, Kilo, Lil Smokey, The Hammer, Tool Time, Sea Bass, Tron, Preacher, Glaucoma, Double Down, Nugget, Dexter, Red Roof, Gypsy, Pope, Captain Insaneo, Face
Great morning in the #incubator. YHC was at the Q, and almost forgot the Shovel Flag – nice. We also had a guest with us from Charlotte, Hops(sp?) #firstimpressions
We moseyed over to the egg lawn for the warmup.
WARMUP
20 SSH, 10 Merkins, 20 Imperial Walkers, 20 Plank Jacks, 20 SSH
THE THING
Moseyed to the bridge for some 11s. Start off with 10 Donkey Kicks on one side of the bridge and then run to the other side of the bridge where we did 1 Burpee, then ran back to do 9 Donkey Kicks, then crossed back over the bridge to do 2 Burpees, and on, and on, and on. Those who finished early were treated to some Mary from our Charlotte visitor, Hops and then planked it out.
Then we moseyed back over the shovel flag to put some work in on the picnic tables. We did 2 sets of 2 exercises for 2 minutes. You rotated the exercise after 10 reps. First set was Step-ups and Dips and the second set was Derkins and Air Squats. We finished off the #incubator with a little Mary. We did 20 reps of Dollys, American Hammers, Flutter Kicks, Rosalitas and LBCs.
Great work men. You guys keep me motivated and over the last 80 days since starting I feel great. #StarFish
F3 Louisville 