Twelve men trickled into the the City Park gloom this am for the usual Wednesday sweat fest. This was our second week at the Foundry AO which isn’t exactly uncharted territory but rather a twist on the Saturday and Tuesday workouts. City Park definitely has plenty to offer by having ample area to mosey, a track, benches, several workout stations, stairs, and more. After the disclaimer, we were off heading to the other end of Roosevelt Mall. Peeled off for the warmup:
SSH x30 IC
Windmill X15 IC
Arm Circle X15F, X15B IC
Goof Balls x15 IC
Line up facing the hill: 5 Burpees, bear crawl to the top of the hill (40-50yds?), 5 Burpees at top of hill
Mosey to the workout station near the back of Tad Gormley Stadium for a clockwise circuit of upper and lower body reps w/2 PAX on each station:
Pull Ups x10
Box Jumps x10
Dips x10
Low Slow Squats x10
Monkey Bar Pull Ups x10
IPW while waiting (in lieu of planking)
Rinse and repeat.
Mosey a few hundred yards to the back fence of the stadium. Use the brick fence ledge and iron bars for:
Hip Slappers X25 IC
Calf Raises x25 IC
Hip Slappers x20 IC
Calf Raises X20 IC
YHC botched the cadence on the first few reps of HS but managed to redeem himself. YHC forgot to throw in a round of Declined Merkins which was on the underutilized wienke. Mosey back to workout station for 10 more pull ups OYO.
Mosey back to grass field (cool setting of oak trees and lagoon in the backdrop) for a Mary COP:
Flutter Kicks x25 IC
LBC x25 IC
Plank Rolls x15 IC
Russian Twists X20 IC
Iron Cross x10 IC
Mosey back to flag OYO. This left just enough time to incorporate the Tuesday ritual of “sealing the deal” with 10 Burpees, however YHC was notified that burpees were omitted from the previous day’s beatdown so we upped it to 20 Burpees, however there was some groaning and moaning so we split the difference with 15 Burpees.
COT and usual announcements.
T-claps to the F3 NOLA crew for having 12 PAX at the Foundry and 18 at The Birdcage. That topped off with 3 F3 Northshore PAX at the inaugural Wednesday Covington AO makes for 33 guys posting in the gloom to get stronger and healthier. Good to see the efforts to grow F3 have been working.
Tool
