4 men set out into the Metairie gloom to #getbetter this morning.
The Thang
- Mosey to the Rock pile for our Warm-Up
- Warm-up COP: SSH IC x 30; Good Mornings IC x 15; Squats x 20; Mountain Climbers IC x 30; Forward Arm Circles IC x 20; Backwards Arm Circles IC x 20
- Select your rock and Mosey to the Flag Football Field.
- Rockbata: Row, Toe Raises, Chest Press, Squat Jumps. X2
- Jack Webb across field – 4:1 ratio of lunges to squats con roca.
- Mosey to the playground
- 2 men do pull-ups while the other two do dead-lifts, then flapjack. Dead lifts have the count. Completed 3 sets (15 reps,10 reps,5 reps)
- Mosey to the soccer field. Roots and Amnesty drop their rocks at one corner of the field and proceed to sprint to the opposite corner via the track. YHC and RY run our rocks across the field to the opposite corner – The Race is On. #GeorgeJones
- 5 burpees
- Stations: One corner is Curls, opposite corner is squat presses. One man (or team of two) is at each station while the other man (or team of two) runs from station to station around the track (220 yards). Do as many of the designated exercise as possible until someone arrives at your station – then sprint to the next station via the track. We completed 1.5 sets (approximately ½ mile, 40 curls, and 45 squat presses
- Mosey back to the Rock Pile
- Horse to stables back to the Flag.
Moleskin
- T-claps to RY for selecting his rock so quickly this morning. He was the first one ready to go. Roots later pointed out the special relationship RY had with his rock during the Rockbata Toe Raises.
- It was great to have Amnesty Kotter. I think Amnesty leads F3 in Kotters. Whatever it might be, injuries, conferences, vacations, sickness, etc., he just keeps bouncing back. #Mystikal You can’t keep the man down.
- T-claps to RY for pushing YHC on the race back to the flag. I am pretty sure he is faster than me, but I am trying to keep him from figuring that out.
Shout Out
Prayers for loved ones with cancer, pending trips, and job decisions.
Announcements
- Wednesday – 5:30 @ The Birdcage w/ RY
- Friday – 5:30 @ Wolfpack Mountain – Roots.
- Saturday – 7:00 @ City Park
