We gathered three strong at the virtual flag in the Metairie gloom. Once the Warm-up COP started we saw Rev and Mr. Awesome coming in hot with the flag. They planted it and sprinted hard to join us. We found out later, the flag was wandering through the mean back streets of the OM. Of all the things Mr. Awesome is awesome at, apparently short-cuts to Metairie is not on the list. At any rate, their time from car to flag plant to warm-up COP was pretty impressive.
Today’s workout was inspired by the Playground’s namesake Wally Pontiff. While at LSU Wally wore number 31. You can read about Wally and the foundation created in his honor here: http://www.wallypontiffjr.org/
The Thang
- Mosey to the Rock pile for our Warm-Up
- Warm-up COP: SSH IC x 31; Imperial Walkers IC x 30; Mountain Climbers IC x 29; Low Slow Squats x 28
- Select your rock and Mosey to the Flag Football Field.
- 6 MOM: LBC x 27 IC; Freddy Mercury x 26 IC; Russian Twist x 25 IC; Back Scratchers x 24 IC; Flutter Kicks x 23 IC
- Mosey to the other side of the jogging path
- Modified Tabata: Shoulder Press x 22 OYO; Rows x 21 OYO; Squats x 20 OYO; Curls x 19 OYO; Shoulder Press x 18 OYO; Rows x 17 OYO; Squats x 16 OYO; Curls x 15 OYO
- Mosey to the hill
- Bear Crawl to the top and Bear crawl down – 14 bunny hops In Cadence over rock
- Crawl Bear to the top and Crawl Bear down – 13 Presses with rock
- Mosey to the far end of the flag football field
- Rock COP – 12 Dead Lifts; 11 Rows; 10 Rock Burpees
- Mosey to the Soccer field
- Rock COP: Squat Presses x 9 IC; Rows x 8 IC; Curls x 7 IC; Squats x 6 IC
- Rock Suicides:
- Sprint to 50 and back – 5 Rock Burpees
- Sprint to 40 and back – 4 Rock Burpees
- Sprint to 30 and back – 3 Rock Burpees
- Sprint to 20 and back – 2 Rock Burpees
- Sprint to 10 and back – 1 Rock Burpee
- Mosey back to the Rock Pile.
- Horse to stables back to the flag.
Moleskin
Great workout today. As Chaka said, it’s a great way to start the week. YHC was not sure of how the timing on this would be, but it worked out perfectly. It seemed like everyone pushed themselves hard and got a good work out . It was great to have Amnesty back from Hawaii where he introduced F3 to a co-worker. If we want to add them to the expansion list, count me in.
Shout out
Amnesty reminded us of the object lesson these rocks provide. We are able to push ourselves to get better knowing that our F3 brethren are there to help when needed. Mr. Awesome led us out in prayer.
Announcements
- Wednesday – 5:30 @ The Birdcage w/ Rev
- Friday – 5:30 @ Wolfpack Mountain
- Saturday – 7:00 @ CP (Peristyle) w/ Mr. Awesome.
