Conditions: 68 degrees with 94% humidity. Lots of debris across the park as a result of either Tropical Storm Olga or VooDoo Fest…not sure which.
Warm-up
Imperial Walkers x 25; Windmills x 15; Alternating Lunges x 10; Tempo Merkins x 20; Low Slow Squats x 25; Forward Arm Circles x 20; Moroccan Night Club x 25; Backward Arm Circles. Hobbs starts to worry about the extended amount of shoulder warm-up.
The Thang
Bear Crawl the length of Lelong Dr. (a little shy of 1/4 mile). When lead dog, err..bear, reaches Wisner, he turns around and bear crawls back toward the six. As the lead bear gets to you, turn around and join his crawl to the six. Hobbs fears are realized.
Mary: Flutter Kicks x 20; LBCs x 20; Penguins x 20
Head back toward museum along the tree line. Jameis Winston for two trees, bear crawl two trees, lunge walk two trees. There were 16 or so trees. Again, the lead pax came back to the six and all joined in along the way.
One more bear crawl for 6 or so tree lengths.
Grab a cinderblock and start walking toward the Baby Foundry, aka the Refinery. Along the way we…walked Cusak Style, did curls, did Farmer Carries.
Partner up at the BF Refinery. One partner pulls a Bernie Sanders on the pull up bars while the other does a Curl, Squat, Curl, Press Combo. Flap Jack when partner one falls out. After two rounds or so, it turned to straight curls. Did 3 or 4 rounds.
Walk back with block, moving it from right shoulder to left shoulder via a shoulder press on call. Stopped at Victory Avenue for some Curls in Cadence.
8-count merkin walk over block x 7
Cool Down
World’s Greatest Stretch, Touch your Toes, COT
NMM
- I listened to a F3 Roundtable Call with F3 Gastonia. They have a no run AO called Pain Lab. They take it as far as to have no high impact exercises…No-Impact = two feet on the ground, Low-Impact = one foot on ground at all times; High Impact = both feet come off the ground. I thought the Muscleship would be a great place to try this out. It meant no SSHs in the warm-up and no burpees.
- The bear crawl was Epic. SOGO did a quarter of a mile without stopping. The rest of us were not far behind. How far can someone bear crawl without stopping?
- JVs audible exertions are reaching new levels.
- From what I could understand, Tool’s Coach O impersonation was very encouraging.
- SOGO agrees that rain-soaked coupons are the best coupons
- War Eagle hates Lloyd Dobbler. Not sure about his feelings for Diane Court. What am I saying? He has know idea who those people are.
- There are patriots among us at City Park. Our flag fell while we were at the Refinery and someone stuck it back in the ground. This evens the score for when they stole our flag a few years ago. City Park Patriots 1 – City Park Commie Bastards 1.
- Can I still say Commie or is that a Twitter offense?
- Thumb War was noticeably excited about the Yoga at the end. Beware, I see some Warrior poses in his future Qs.
- T-claps to all our F3 brethren that ran the Jazz Half and those doing the GoRuck tonight.
