F3 New Orleans

The Loop is in play

Written by

Bogey

in

Disclaimer….

Warm up:

  1. SSH X 30
  2. Abe Vigoda X 15
  3. L/S/Squats X 25
  4. AC X 10F/10B
  5. IW X 25

Now the Loop:

Break into Pax of 3.  One of the Pax to the Great Lawn; One of the Pax to the Fountain; Third member runs from Fountain to Lawn; Guy at lawn then runs to Fountain….and so on and so forth.

Great Lawn:

  1. Monkey Humpers X 20
  2. Lunges X 20 each leg
  3. Merkins X 20

Repeat until teammate arrives

Fountain:

  1. Rt Leg Step ups X 20
  2. Dips X 20
  3. Lft Leg Step ups X 20

Repeat until teammate arrives

Continual loop for 45 minutes.

 

Great Lawn for a little Mary….

  1. LBC’s X 35
  2. AH/RT X 25
  3. Superman to Boat – 2 min

COT – Count off/Announcements/Intentions/Prayer/Adjourn/Coffee/Laughter/Tears/Goodbye

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