#DoubleDown

Date: 12/4/18

Location: Gridlock

Time: 5:30-6:15

Weather: 35 deg and dry.

Q: Lincoln Log

Pax: 6 – Duggar, Incognito, Linc, OG, Oshag and Sous Vide

Today’s WO was in honor of F3 Louisville PAX, Double Down.  It was requested we upload a group pic holding an Ace from a deck of cards, so the following WO was made with a “double down” and playing cards theme.

 

WARM-O-RAMA:

We did some dynamic arm and leg stretches, OYO, to get loosened up.  Then, YHC turned on a little music to get the blood flowing to the extremities.

The first song was Flower by Moby.  Each time “Green Sally Down” was sung, we moved to the bottom position of a squat and held until we heard “Green Sally Up”.  Repeat till the song end.  We recovered and jogged halfway down the lot and back.

The second song was Roxanne by The Police.  Each utterance of “Roxanne” created an instinctive response in each one of us to hit the ground and do a burpee.

We moseyed to the middle of the upper parking lot tier.  At each end of the lot was a cone.

 

THA THANG

Double Deck of Death:  (face cards removed for time)

• Spade : Merkin
• Heart : Flutter Kicks – 2 count
• Diamond : Big-Boy Situp
• Club : Squat
• Ace : Run down to one cone, return to middle; run down to other cone, return to middle.
• Joker: Mosey down 1 parking lot tier and do 4 burpees.  Mosey down 1 tier, 4 burpees.  Mosey back up 1 tier; 4 burpees.  Mosey back up 1 tier; 4 burpees.  We did this for the first 2 Jokers, and then 2 burpees each for the last 2.

Oshag and YHC each had a shuffled deck and took turns flipping the top card, until all cards had been played.  We gathered our stuff, headed back, and snapped our group pic.

CoT

Moleskin

I drank copious amounts of casein protein the night before, feeling the onset of pain from Incog’s WO that day.  This worked well to eliminate the pain come morning, but it also increased my risk of Oshag’ing it.  And today, Duggar and Sous Vide learned not to WO downwind from YHC!