VQ: McAfee
PAX: Gypsy, Starchild, Bob Ross, Iceman (FNG), Scud, Forceclosed, Methane, Diablo, Uncle Rico, Double Down, Swifty, Pope, Mr. Hat, McAfee
This morning we though we would have a special guest (Irma), but to our surprise she decided to wait a few hours before showing up. With a little less rain we took advantage and enjoyed a great work out.
COP: Ran about 1/4 mile to the parking lot where we circled up and did the following in cadence:
Abe Vigodas (x20)
Alabama/Austin Ass Kickers (x10)
Booyah Merkins (x10)
Bookworms (x5)
Crab Jacks (x20)
Catalina Wine Mixers (x10)
Ran 1/4 mile back towards the flag to the playground for the Main Thang:
This morning we worked on learning our F3 alphabet. We partnered up with a PAX we didn’t know to well so that we could help build that 2nd F. In a group of two, one partner introduces themselves with their name, spouses name, or kids name. Using this name, you use each letter up to 10 letters to build your workout. You and your partner do the workout in cadence together. (See attached)
These workouts were done in two 10-minute EMOMs (Every Minute on the Minute). You do each exercise that pertains to the letter at the beginning of each minute. Rest one minute between each EMOM.
We then moseyed on over the flag for some core work where we learned the last of the alphabet and did each of these exercises in cadence:
X sit ups (x20)
Xs and Os (lead by the Q)
XYs (x10)
Alphabet (Spelled out using your feet – All capital letters)
COT: We welcomed FNG Iceman. Did nameorama and took intentions. Praying for those affected by the hurricane, friends and family suffering from illnesses, and any other intentions unmentioned. Looking forward to the next one!
-McAfee
F3 Louisville 