QIC: Mad Cow & 14 assorted PAX, wedding singer, wham, kidnapper van, doubtfire, spreadsheat, glen ross, nugget, tureen, mouth, whimpy, scratch, captain insane o, face, shula, broke the cherry of Wednesdays at The Mutt.
COP:
25 SSH IC, 25 Abe Vigoda IC, 20 count forward and reverse arm circles (kendra newmans), quad and hammy stretches. Everyone go grab a coupon.
Thang 1
4 minutes of Aiken Legs: 20 air squats, 20 box jumps, 20 lunges, 20 split jacks. Repeat as many times as possible in the 4 minutes. Sounds easy right? Go try it!
Thang 2
YHC arrived early enough to set out a few presents for the pax. Many of the pax were super impressed with my laminating ability but quickly forgot about that once the circuit began. In the big parking lot 6 stations (with laminated instructions at each) about 25 yards apart. Broke into groups of 5 and each group started at a different station. Stations were as follows and all AMRAP for 1 minute: coupon curls, coupon squats, coupon chest press, coupon military press, coupon rows, and coupon LBCs. After 1 minute AMRAP Q called switch, 1 minute to rest and carry your coupon to the next station. Pax completed 1 full round + 2 additional stations for a total of 8 stations of 1 minute AMRAP coupon work. Return coupons.
Thang 3
Inch Worm
Pax lined up single file in plank postion head to feet in the parking lot aimed toward the shovel flags. Hold plank while the last one in line bear crawls up to front of the line and yells go so that the new pax at the end of the line begins to bear crawl to the front and so on and so forth. I think this took 45 minutes.
COR, NOR, Spreadsheat call 6 and told us about how he is the master of excel whether for work or bathroom breaks he puts everything on a spreadsheet. A few intentions for the folks in Cali dealing with the wildfires, Screech and family, Zartans uncle, and the victims of the Vegas shooting.
Ended by asking all to go forward to be a little better than yesterday and help our 2.0’s be better. Just want to thank everyone involved with F3 for making me better. No way would I be doing this if it wasn’t for such a great group of men.
F3 Louisville 