Digiorno Q, 1 FNG (Wham-O)
Thanks to Busch, we rolled in hot at 5:29 and 59 seconds…(not the last ones to show up).
Started with a mosey around the school. Circled up for some stretching…huggers, arm circles, side stretches, downward dog w/calf and achilles. Then, Imp Walkers IC.
Webwork Begins – 4 Stations
Station 1:
Playground
Pullups-Squats
1:4, go to 5:20
When compete, you start the push to the next group
Bearcrawl to next station
Station 2:
Maryhill “Hill”
Merkin-Hammers
Top of Hill – Merkin
Bottom of Hill – Hammer
Run forward down hill
Run backward up hill
1:4, go to 5:20
Rinse-repeat til next group pushes you
Lunge to next station (should have lunged halfway, then jog the rest, lesson learned)
Station 3:
Portico
Saturday Nights-Rosalita
1:4, go to 5:20
Rinse-repeat til next group pushes you
Bearcrawl to next station
Station 4:
Behind Building, get coupon
Dips-Kettle Bells w/Coupon
1:4, go to 5:20
Rinse-repeat til next group pushes you
Jog to next station
We almost were able to complete 1 full round, next time we will tighten it up and get 2 rounds in.
We ended with a circle up for:
20 In and Outs IC
15 American Hammers IC
30 seconds left, so we held 6 inches…for some that was a first.
Namorama, 1 FNG, The 6, COT
Asked for prayers for all intentions. Finished with giving THANKS to everyone for getting better today and to go out and spread that to everyone around them.
Thanks for the opportunity to lead.
✌
F3 Louisville 