9 HIM Got better this morning and slightly frozen for my VQ. Double Down (Respect), Little Smokey, Methane, Abacus, Ralphie, Storm Trooper, Little Jerry, Ice Man.
Started off with two laps around the parking lot
20 SSH – Almost froze my windpipe
30 DON Quiotes
20 Imperial Walkers
Arm Circles
20 Mountain Climbers
Line up on the sidewalk
Frozen Forest to the Icy Sea.
Bear Crawl to the first tree – 5 Burpees – Crab walk to the second tree – 5 Burpees – run back to start
Second leg
Duck Walk to the first tree – 5 Squats – Lunge to the second tree – 5 Squats – run back to start
Repeat both legs with 10 reps at each tree.
Next – Lunge to both trees with 10 – Bobby Hurley’s at each tree.
Grass was a little too cold so we moved over to the pavilion for some added warmth.
Mucho Chesto – Consist of 10 – Merkins, 10 – Wide Merkins, 10 – Diamond Merkins, 10 – Right Staggered Merkin, 10 – Left Staggered Merkin
Rinse and repeat
3 Sets – 20 Step up and 20 Dips
3 Sets – 30 Squats and 20 Inclined Merkins
3 Mins – SSH’s
3 Mins – LBC’s
3 sets of Al Core’s – 1 Min. on and 30 Sec off
3 Sets – 20 Big Marge’s and 20 Declined Merkins
20 Gas Pumps
20 Flutter Kicks
We Circled up and said a few words as quickly as possible before we were all covered in ice. I appreciated everyone that was able to make my VQ this morning. Stay warm and keep up the great work. #get better
F3 Louisville 
Great VQ Gypsy!
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