Q- Glen Ross, PAX (7) Scratch, Spreadsheet, Zartan, Vincent (respect), Digiorno and Busch
conditions: clear and cold (weather app had temp at 32, but feels like 24)
Putting the workout together, I realized that some of the proposed workouts would only work if we had even numbers. With a 50/50 chance, I decided to roll the dice and see what would happen. Of course we had 7. I was still determined to keep in the CI Shuffle and give the Rick Flairs a try (stole this one from the ESPN 30 for 30 Nature Boy). Anyway, with no FNGs we skipped the circle up and headed straight to the parking lot for the warm up.
Warm up/ Thang 1: 3 stop suicides- all together (first cone and back with 20 SSH, next cone and back with 20 Perkins, last cone and back 20 imperial walkers
repeat 3 times- plank while waiting between runs.
Thang 2: The Holy Trinity (repeat in cycle until all 4 have been completed). 3 stations, one for legs, arms and core
station A: 30 overhead presses, 30 curls, 30 dips, 30 derkins. After leaving this station, we would do the Rock Flairs to the next station.
station C: 40 Rosalitas, 30 LBCs, 30 Suzanne Somers, 30 gas pumps. After finishing, crab walk down to the next station
station L: 30 squats, 30 step ups, 30 lunges, 30 SSHs
After we finished, with partner grab a coupon for CI shuffle around the school (stole this from the death march last month at the O)
Thang 3: circle up w/ PAX. In group, each pax suggest an exercise and we do 20. We ended 1 minute over at 6:16
We gathered around the flag for name-o-rama, intentions (both out and silent) and ended with prayer giving thanks for all of life’s many blessings. Happy Thanksgiving
GR
F3 Louisville 