1.7 Mile (or 2.57 for the fast ones doubling back for the six) Mosey Around Popeye’s
New Orleans
1.7 Mile (or 2.57 for the fast ones doubling back for the six) Mosey Around Popeye’s
New Orleans

1.7 Mile (or 2.57 for the fast ones doubling back for the six) Mosey Around Popeye’s

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Date:06.19.19
QIC:Hokie Pokey
PAX:Triple Shift, BooBoo, Darkwing Duck, Gatsby, Rev Sox, War Eagle, Chips, Hokie Pokey

Warm Up

Started with lunges… knee low to ground and hands stretching up over head, gentle backwards run and cossacks

The Thang

Run out of parking lot and go right to running path

  1. Stop at .2 mile mark(across from Shelter #5) for another stretch… hands to ground, feet flat, walk hands out and do a Merkin. Slowly walk hands back to feet. There was some debate as to whether this stretches hamstrings, back or both depending on your age and flexibility ;-)… then Slow “Deconstructed” Big Boy Sit Ups 4 count x 19
  2. Continue on path to Dog Park (.4 mile mark) circling back for the six before “Deconstructed” Dips 4 count x 19
  3. Continue on path to playground (.6 mile mark) circling back for the six before Slow “Deconstructed” Merkins 4 count with hand releases at bottom x 19
  4. Continue down path to exercise area along W Napolean (1.0 Mile Mark) circling back for the six before
  • Scapular Pull ups with full arm extension AMRAP
  • Burpees AMRAP
  • Pull ups with full arm ur extension x 10 as timer
  • Squats low n hold as long as possible

5. Continue top Shelter #8 on Right (1.2 mile mark) circling back for the six before Shoulder Taps x 19

6. Continue to Fountain (1.5 mile mark) for Box Jumps or Step Ups x AMRAP before the clock would strike 6:13 and we would then …


7. Continue to Flag (1.7 mile mark)

COT

We went through countoff, namearama and announcements:

  1. Read Yankee’s e-mail
  2. This Friday 12 noon at Galliano’s if you want to help plan F2 Picnic for Aug 3rd
  3. Next Thursday FIA/F3 Joint beatdown and F2. @Gatsby says he will reach out to Wrong Iron owner to pursue discounts
  4. Gnarley Nutria July 17th
  5. Summer Race Series July 24th
  6. @Gatsby put in a plug for F3 NOLA Swim and says he wants to target July 6th after MotherShip/MuscleShip and Coffeeteria (Save the date)
  7. Aug 3rd F3 F2 Picnic!!!!
  8. We then lifted up intentions for those dealing with cancer, illness, loss, and death. We also gave thanks for Gratitude.
  9. Thank you Sky Q for F3. Please help me have eyes to see the best in people; a heart to forgive the worst in people; a mind to forget the bad; and a soul to never lose faith in You!

Thank you

Thanks to Triple Shift for EH’ing me in March 2018. Thanks to Rev Sox for assigning me this Q. Thanks to each of you for helping me in my journey to get fit by 60!