In the gloom, it’s still hot in mid-September! Come on! I digress. Anyway, as the PAX moseys to the flag it is 5:30 and 30 seconds and Rudy reminds me that we’re late so off we go to the rock pile.
WARMUP – 31 SSH, 20 Imperial Squat Walkers, 10 Abe Vigodas, 10 Arm Circles (forward and backward)
Grab a rock and head to the field where the grounds crew locked up many of the fences but that won’t deter F3NOLA.
THE THANG
We partner up and proceed to do a FLORA – 100 Merkins, 200 LBC, and 300 squats.
Merkins – Partner 1 does 10 merkins while partner 2 planks and waits his turn then flapjack till they reach 100 cumulative merkins
LBC – Partner 1 does 20 LBCs while holding their rock over their chest and partner 2 does 6 inches while holding their rock over their chest. Flapjack until they reach 200 cumulative LBCs.
Squats – Partner 1 does 25 goblet squats with their rock while partner 2 holds the people chair with their rock. Flapjack till they reach 300 cumulative goblet squats.
Catch Us If You Can
Break up in groups of three. Pax 1 will carry (piggyback) Pax 2 around the track while Pax 3 does 5 burpees with their rock then run to catch the other two and then they will rotate until they complete 400 meters.
With only a few minutes left, we mosey back to the rock pile to deposit our coupons then to off to the flag.
COUNTOFF, NAMERAMA, AND COT – Praying for Babyface’s family friend who lost his life in a traffic accident in Arizona, prayers for Brady, people affected by Hurricane Florence (especially our F3 brothers), Triple Shift’s sister in law with an unknown mass in her breast and a friend who has a tumor in his spine. Thank you for the opportunity to lead!
