Four Northshore F3 veterans met in the increasingly crisp morning air at the Mandeville Trailhead.
Warmup
- Mosey loop on Tammany Trace with three stops
- Stop 1 – IW x 20 IC, SSH x 20 IC
- Stop 2 – Plank Jacks x 20 IC
- Stop 3 – Slow Squats x 10 IC, Squat Jumps x 10 IC
- Mosey back to Trailhead
Main Event
- Pullups / Incline Merkin Sets: 8X / 6X / 4X / 2X IC
- Back Extension Sit-ups x 10 IC
- People’s Chair + Air Presses x 50
- Mosey to bus stop for Step-ups x 15 IC each leg and box jumps x 10 OYO
- Three sets of serrated push-ups x 7 IC + shoulder blade retractions (“Y”, “T” and “I”)
- Mosey to Trailhead for 2x Suicides
- Circle up for Mary – Freddie Mercuries x 25 IC, Nolan Ryans x 10 IC each side, LBC x 30 IC
Close – Discussed the two year mark for F3 NOLA and Chewy shared the highlights from the workout last Saturday in City Park. Congrats to our Southshore friends.
