The Foundry is one of F3 NOLA’s most underrated AO’s. The perfect mix of strength & cardio makes for an ideal hump day beat down. Not to mention that there is never an empty QIC on the schedule because whether you like it or not, someone will sign you up. Today was such a day.
“Let’s mosey to the track” *mumblechatter “WHERE’S THE DISCLAIMER!?!”
Disclaimer
W/U – IC
- SSH x 30
- IW x 30
- AC x 15 F&B
- MC x 30
The Thang
- B.L.I.M.P.S
- 10 Burpees in the javelin area
- 20 Lunges (each leg) in the entrance corner
- 30 Imperial Squat Walkers in the Falcon Field Corner
- 40 Merkins in the exit corner
- 50 Squats in the City Park office corner
- Planking Counterama to 100
- Rinse & Repeat
- Mosey to the Foundry
YHC asked the PAX “who can do 10 pull-ups?” Amnesty boastfully answered that he could, thus he became the count.
- Do the max pull-ups you can while the count does 10.
- Repeat while the count does 8.
Due to the wet, cold ground YHC utilized the actual Gym area near the Foundry for some Mary.
- WWII Sit Ups IC x 10
- American Hammer IC x 12
- Flutter Kicks IC x 15
- Hello Dolly IC x 20
Back to the VF for Counterama, Namerama, & COT
Announcements
- CSAUP – Jackson Day Race – 1/7/18
- F2 – Krewe of Lourdes Carnival Ball where YHC will reign as King.
- Rock City 1/1/18 – The Anniversary of the F3 Nation.
- ABH
TYFTOTL
