For those that are still figuring out the F3 NOLA brotherhood and workout schedule – I strongly recommend you circle a couple of mid week days and make the commitment to yourself to give them a shot. I’m confident if you do your weekly outlook will change….physically for the better.
Thursday….the alarm goes off at 4:41 – my routine on task: 8 brothers met at the tree near the fountain on the lakefront for what I consider, regardless who’s Qing one of the toughest (grant it I’ve not yet done WolfPack Mountain); maybe it’s the lake adding more humidity or the thought of having the levee loom in the background knowing it’s calling for some activity…..
After a quick disclaimer we set off for 45 minutes of sweat! Mosey to the open field in front of the fountain for a quick warm up:
SSH x 15
Toe touches (slow count) x 11
Windmill x 15
Mnt Climbers x 16
Mosey to the levee – it’s interesting to hear the back chatter – “Have you been this direction”, “what’s in store?”…..all just heading to a different starting point.
Non the less – we ran to the top of the levee with instructions – Indian run with a little twist; when the pax member gets to the front he puts his hand up and yells “disperse” then the remaining pax runs down the levee to complete 3 burpees before running back up to get in line (in the same spot Rudy quickly reminded us). Pax member in front performed 5 derkins while waiting. We continued this until all had a chande to disperse the group……Perfect timing with Surge – “surging” to the front dispersing the pax while he went and greeted his dad on a morning walk. Awesome to see this family connection and that Surge’s dad still puts fitness as a priority in his life! But as Pax got back to the top of the levee – someone commented; “This is still the warm-up”!
Now we were ready to start our work:
Q had all Pax line up at the base of the levee –
1st initiative: x 2
5 squat jumps – then sprint up the levee – WALK down the other side for “active recovery” – 5 squat jumps sprint up the levee – Walk down
30 Seconds of rest
2nd initiative: x 2
5 ea switch leg jump lunge – FROG Hop up the levee – Walk down the other side – repeat on the way back
45 Seconds of rest
3rd initiative: x 3
5 merkins with a double climber – then Bear Crawl up the levee – Walk down the other side- repeat on the way back
1 minute of “active” recovery as we moseyed over to the house of pain.
3 pull bars with 2 pax to spot to get 10 “solid” pull ups
others would perform 5 “Cowbell – Burpees” then sprint top of levee then back down perform 5 more Cowbell -Burpees
Head back toward the Flag for Mary
30 seconds of “black hole” direct transition into 10 crunchy frogs – immediately repeat.
10 4 count cockroach – direct transition to 10 4 count flutter – immediately repeat.
High Plank – 1 minute – switch to Rt then Lt plank 15 seconds ea. repeat.
DONE
Name O Rama – Intentions and Prayerful Thanksgiving. Brothers I joyfully look forward to the opportunity of pushing as hard as I can when you lead and have humbly learned to lead through being pushed.
