Six F3 veterans surfaced for the 1st portion of an F3 2-a-day in City Park, a light showing but understandable considering the fierce competition expected this evening. Thinking it was a little late to improve “The World’s” long distance running for the CSUP this evening, YHC set his eyes on options for the next possible Uptown v the World (Murph or the bi-annual fitness test anyone???). The fact that YHC is headed to the beach next week may have also been a factor.
Disclaimer
Lengthy discussion of the workout, thankfully with no demonstrations necessary.
Modified Murph (OYO)
Mosey to the Foundry (0.7 mile)
100 Pull-ups (Low bar rows to modify)
200 Merkins300 LBCs and/or Dying Cockroaches (sparing our legs for tonight)
Extra credit OYO while waiting for the 6:
Decline pike merkins or inverted shoulder presses
Superman’s
Entire PAX Extra Credit:
2 minutes of planking including on left and right with arm raises
Dr. W’s (IC) x 15
Flutter Kicks (IC) x 15
Uptown style stretching (3 minutes)
Mosey to the Flag
OSHA Safety Minute:
Do not wear open toed shoes on Bourbon Street. Allowing the “party gravy” to contact your bare skin may cause “Hepitoes.”
Announcements:
Discussion of the NOTC Event tonight
Prayers
Brady and entire Tool Family
Unity in our Country
Traveling mercies
