As a inferior replacement for Amnesty, I stepped forward to Q on what must be known in F3 New Orleans as Fartsack Day.
Only 2 PAX posted on a Labor Day gloomy morning at Rock City.
YHC gave his disclaimer and we moseyed to the pile.
The Thang
Warm Up COP near pile
IC
SSH x 40
Hillbillies x 15;
Peter Parker x 15
Parker Peter x 15
Plank Walk x 20
Arm Circle x 20 one-way and then 20 the other way.
Grab a big rock and little one-handed rock, and mosey to the bleachers.
Upper body rock workout on bleachers.
Bench Press
Curl
Shoulder press
Rock Fly with small rock
All IC
25 each workout, then 8 burpees, then 20 calf raises, then 15 each workout, then 8 burpees, 10 each workout.
Mosey to center of grassy area for Mary.
Rockin’ Travolta (one knee down and bring rock slowly from bottom left to top right (like in Saturday Night Fever), switch knee and go bottom right to top left. x 15 each.
Lunge Twist (lunge, hold, extend Rock, twist left and then right, bring Rock back to chest, return to standing) x 15
Roll Up Rock Up x 15
Rock V-Up x 15
Rock boat x 10
Legs In and Out x 10
Mountain Climber x 15
Deposit rocks back and sprint to flag.
Prayed for F3 nation and Country Day student who committed suicide. Pray for healing and recovery.
Hawg and I enjoyed some F2 at PJ’s Coffee down the way. Great start to Labor Day!
