Grateful to see (4) other PAX post this morning at Okwata on a Yoga competing day. Regardless this was the only day i could make my Q workout as close as I could get to actual anniversary date (1/30/2016). For this beat down, I went back in time to that original workout in 2016 and repeated and looked back at where we were and where we are now. It’s great to be a part of F3 and never would have thought it would have stuck longer than either that first workout or 1 or 2 thereafter with Maverick bridging me in as a FNG. Many thanks for the support from and the opportunity to lead and be a part of this. Here is the 2016 WO which we followed somewhat verbatim — Bongo
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Beautiful AM to make up for the past few weeks of rain! 54 degrees and a gentle breeze. Lots of skeets – causing us to debate the Zika Virus in NOLA.
Some surprises for us this week – Jingle Vader had the complete week working out 6 days straights – Tclaps brother. Also Hotty Toddy posted 5 – well done – Tclaps brother! It was nice to see our resident wanker post- REDFISH! 19 PAX for a Saturday beatdown. Good times!
Boys got together – and we took off for the Great Lawn. Circled up for our WARMUP COP.
SSH x 25, Slow Squats x 25, Mtn CLimbers x 25 although Rudy thought we should be better stewards of the Great Lawn, Monkey Humps x 15 , and Imperial Walkers x 25
Then we lined up and we did Butt Kicks, High Knees, Low shuffle across the lawn.
Circle Back up to visit our boy – Jack Webb. Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10
From there we mosey’d out to the low wall by the sculpture garden and began our leg breakers.
Box Jumps x 20 OYO
IC Left leg step up x 20, Dips x 20, Right leg step up x 20, Left leg squats x 20, Right leg squats x 20
Long Mosey over the Football Field of Christian Brothers.
5 rounds with Tyson. Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise.
Rd 1 Burpees x 5, Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg *which Rudy said is technically 30, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 line jumps x 25.
Then we mosey’d to the track. At the track we ran 1/2 lap at 3/4 speed then flipped and ran backwards for a half lap.
From there we circled up in the Middle of the track for some time with MARY.
6MOM – Iron Cross x 20, Leg Raises x 20, Russians x 20, Plank Jack x 20, Mat Jumps x 20
Superman to Bow
Finished with Hip Dips each side x 10 IC
Then we had the long mosey back to the virtual flag. Next time Bogey requested that Mary occur at the Great Lawn.
Circled of Trust – Prayed for safety of our loved ones during Mardi Gras.
See you in the Gloom Soon –
QIC — Reluctant Yankee
PAX: Bogey, Nip/Tuck, Jingle Vader, Heisenberg, Capt Morgan, Pac-Man, FNG-Bongo, Maverick, Tool, Marked For Death, Sno-Ball, Hotty Toddy, Cowbell, Kim Chi, Redfish, Sparky, Mr Awesome, and RUDY
