4 of us gathered around an invisible site flag awaiting that 0530 start time when out of nowhere we hear screeching tires and a revved up engine coming in hot to the parking lot, blinker included.
Who could it be? none other than our very own (or uptown’s own, we’ll never know) Jingle Vader!
With 5 strong, a brief disclaimer was said, and we were off.
Mosey to the lakefront for:
COP #1 – WARM UP:
5 min of SSH (ISI) in cadence X 160 #crowdpleaser
20 X Imp Walkers
20 X Hillbillies
20 X J Lo’s
Mosey to the top of the levee and Canal blvd.
Running east on top of the levee: Butt Kicks, High Knees, Karaoke L, Karaoke R.
House of Pain Circuit:
Round 1:
Timer- Bear crawl to top of levee, 5 burpees, run down
Dips
Merkins
WWII Sit Ups
Pull Ups
Round 2:
Timer- Bear Crawl up levee, Bear crawl down levee (face first)
Step Ups
Merkins
Russian Twists
90 Degree hang
Round 3:
Timer- 50 X Squats
Box Jumps
Elbow Plank
Dying Cockroach
90 Degree hang
Mosey back to the lakefront.
COP #2 – MARY- DJ Style:
Two Yutes – 15 X LBC
Rudy – 20 X Box Cutters (10 each dir.)
JV – 20 X Crunchy Frog (RIP Shorty)
Surge – 20 X Flutter kicks
Cowbell – 10 X Hello Dolly, 10 X Rosalita, 20 X Tin Snips
Mosey back to the VSF for COT.
Looking forward to a strong F3 showing at CCC!
Thanks for letting me lead.
-Cowbell
