Summertime humidity is definitely here. Quite a change from last week, with delightful cool dry air. Today, our faithful PAX are greeted by the heavy, damp summer New Orleans air. YHC arrived early to show off his new bright green leprechaun socks (thanks to 2.0 returning from school for the summer). The socks definitely matched the traditional neon yellow shoes. PAX should expect to see more of them. 6:30, issue a disclaimer and 10 PAX are off to the races.
COP #1: Great lawn to get the blood flowing
- SSH x25
- IW x25
- Slow Windmills x12
Plank-o-Rama time. Repeat exercises staying in plank position in between (could PAX identify how the pattern coincided with the date? Shorty apparently couldn’t).
- 5 Muricans, 20 Peter Parker
- 5 Muricans, 20 Mountain Climbers
- 5 Muricans, 20 Parker Peter
- 5 Muricans, 20 Plank Jacks
Recover to your feet. Much to his surprise, YHC now counts 11 PAX. Welcome aboard Bongo! And lo and behold, Hawg now appears, having apparently decided to pulled a Spicey (hiding in the bushes). So 12 PAX mosey on to the next stop
COP #2: Foundry. Partner up for 6 stations
- Bobby Hurley x20 (timer)
- Pull Ups
- Lunges
- Rows
- Hanging Knee Lift
- Muricans
Repeat for 2 rounds. Mosey to the water fountain then on to the next stop
COP #3: Field. Line up at the end line of the soccer field for the Red Barchetta (yes, that does exist – its in the the F3 Lexicon – and thanks to Bongo, who actually knew the words).
- Sprint to the far end, 100x SSH, Sprint back. Plank for the 6
- Sprint to the 3/4 mark, 75x MC, Sprint back. Plank for the 6
- Sprint to the 1/2 mark, 50x LBC, Sprint back. Plank for the 6
- Sprint to the 1/4 mark, 25x Muricans, Sprint back. Plank for the 6
- 15x Bobby Hurley, just because
(At this point, Shorty asks “Just who is Bobby Hurley?” Dang millenials. Fortunately, Hawg uses the next mosey time to edu-ma-cate him).
YHC can only gape in amazement at the silent killer otherwise known as 86. He says nothing. NOTHING. Quiet as a mouse. Yet he smokes the entire field, appearing not to even break a sweat. YHC goal for remainder of 2017: Q a workout that causes 86 to at least breathe hard.
COP #4: Four Square. In the field (where the Children’s Museum will be soon), identify four trees that roughly make a square (and yes, a square is a type of a polygon).
- Tree 1: 10x Bobby Hurley
- Tree 2: 10x BH, 20x Muricans
- Tree 3: 10x BH, 20x Muricans, 30x Lunge
- Tree 4: 10x BH, 20x Muricans, 30x Lunge, 40x Peter Parker
COP #5: Mosey back to the great lawn, with a stop by the Tool Wall
- Calf Raise x25
- Monkey Humper x25
- Calf Raise x25
- Monkey Humper x25
Then back to the Great Lawn for a 90 second Elbow Plank to get us to 7:30.
Had I realized we finished with 95 BH, I would have added 5 more. Darn it…..
Back to the flag for count off, name-o-rama, Announcements (2018 Barathon is in 365 days, look for registration information soon); Grumbles about an 8am convergence workout on ruck day, reminder to consider donating to help offset costs of our Summer Series sponsorship (https://www.gofundme.com/f3-nola-race-sponsorship-collection – any amount is welcome).
Close with a prayer of thanksgiving, and asking for blessings on those facing, and helping others face illnesses. As always, we particularly ask for Sky Q’s continued blessings upon Tool and his family.
Great beat down Rudy!