YHC arrived early today in the gloom, just in time to see Pik and Hammer running down Lamarque. As we circled up, Pik mentioned that I had the Q today – at the 007. Figuring it was a mistake, since YHC was in Mandeville instead of Slidell, he let me lead. Today we hit the playground, ran to the Lakefront to visit the wall for some tempo work, short mosey to Rips for stairwork and holds.
Conditions: 46 degrees
PAX: Akbar, The Hammer, Waterpik
Warm Up
SSH, Grass Grabbers, Self-Love, Windmills, High Knees, Butt Kicks
Playground OYO 3 x 10
• Pull Ups
• Hanging knee raises
Run to the Lakefront down Marigny
Wall
• Tempo Derkins / Freak Nasty x 10 IC
• Step ups x 10 OYO
• Walking shoulder tap plank jack to sidewalk, mosey to Rips
Rips
• 40s Balls to the wall hold
• 50s Wall sit
• Superman, run stairs with 10 calf raises at top, Rocky Balboas
Wall
• Tempo Derkins/Freak Nasty x 10 IC
• Step ups x 10 OYO
• Bear Crawl to Rips
Rips
• Stone Mountain, run stairs with 10 calf raises at top, Rocky Balboas
Mary
• Balls to the wall hold
• Wall sit
• LBC, Flutter Kicks, Rosalita x 10 IC
Count, Name, Pik prayed us out.
Announcements: Run Cajun Run, Endurathon, City Pork (City Park F3 family event with 5 5k’s) tentatively Feb 25th.
‘Til next gloom – Akbar
