YHC showed up at 5:29 and ready to roll. I should have been earlier but the driver in front of me wanted me to have a patience test first thing this AM. Upon arrival on this muggy morning – I was super impressed to see Boudreaux for his 2nd post this week, and Kotters (Welcome Backs) from Colonel (an early F3 NOLA dude) and IKEA (who first posted at age 18 – HATE HATE).
No cute disclaimers from me – at 530 a regular “not as creative as OSHA” disclaimer and we were off. No warm up – on the lawn – I just took us straight to Wolfpack Mtn.
At Wolfpack Mtn – we had our first circle of PAIN. A gentle warm up.
SSH x 25, Imp Walk Squats x 25, Monkey Humps x 15, Iron Cross x 25, and just a traditional leg lift from your side (Jane Fonda’s or Olivia Newton Johns?) x 20 each leg.
Run up the stairs – try to take 3 stairs a stride.
At the top COP #2 targeting the CORE.
Mtn Climbers x 25 , Peter Parkers x 25, Leg Raises x 25 Parker Peters x 25
A Wolfpack Mtn lap. Down the stairs, over to the other stairwell, up the stairs, across to the far end of the parking garage. Did anyone see the Wendy’s burger in the stair well – all wrapped and ready to go? It was like a delicious treat ready to eat. I just kept thinking about why someone choose to leave it on the box in the stairwell. Why!?
At the top COP #3 targeting the ARMS.
Merks IC x 20, Cross Fit Merks x 18 OYO, Shoulder Tap Merks x 14 OYO,
Hip Dips, x 10 each hip, and Plank Walk x 16
A Wolfpack Mtn lap. Sandwich was still there.
At the Top of Wolfpack Mtn. COP #4 ABS – (modified from legs – will get legs downstairs)
Leg Raises x 20, LBTx 30 LBC x 30, Dying Cockroach x 20, Russian Twist x 20
Down the stairs to the bench alley. At the bench ALLEY:
Slow Dips – Freak Nasty x 23, Left leg side step ups x 20, Regular Dips Freak Nasty x 20 and Right leg side step ups x 20
Mosey back to the FLAG.
COT: We took a moment of silence to reflect on all our blessings during lent
