6 Pack Here We Come

The PAX of F3 NOLA showed up in full force Sat AM for a 19 man roster at The Mothership.  We were greeted with an 80 degree temp, no wind, and a hint of humidity which meant lots of sweating was in store.  YHC had been stewing on a core-focused workout, possibly “46 Minutes of Mary” to one-up Cowbell’s “45 Minutes of Mary” but we instead settled for an array of exercises to bring the perspiration.  As we gathered pre-launch, we were greeted with two FNG’s courtesy of Hawg and Babyface/Triple Shift…t-claps for the EH-ing guys!  Disclaimer and mosey over to The Great Lawn for the pre-thang where YHC informed the PAX we would strive for all leaving with a six pack:

• SSH x20
• IPW x20 (thanks Bogey for being the #cadencepolice)
• Windmills X20
• Imperial Squat Walker x20
• Peter Parker x20 
• Crab Cakes x20
• Inchworm (feet stationary) x20
• Burpees x10 OYO (190 total for Cadre Daniel)

The PAX regrouped on one side of The Great Lawn and partnered up for Dora 1-2-3 with Mary.  Partner one runs across the GL and back while partner two performs the designated exercise, keeping a cumulative count and switching:

• 100 WWII Sit-Ups 
• 200 Plank Rolls
• 300 LBTs

This took a while but worth it…not gonna get those washboard abs easily!

Next stop, The Foundry for 2 rounds of circuit training:

• Station One:  Alternating Partners – One PAX Pull Ups x3 and other PAX Merkins x6, rotate back and forth AMRAP
• Station Two:  (Timer, approx 1.5-2 min) Run to the water fountain, grab a sip, knock out Squats x40 OYO, and run back as a group
• Station Three:  Flutter Kicks AMRAP to fatigue, then LBCs to fatigue, then Flutter…

At this point, YHC had two things left on the weinke but barely enough time for one.  Given the prevalent sweat and groans from the PAX, we opted for fun over fatigue and moseyed over to the CBS baseball field (aka Falcon Field) for a Base Run Relay.  On the heels of the College World Series and Independence Day approaching, YHC figured it was a fitting time to work in some base running and celebrate “Merica” with the game that is “America’s Pastime.”    We split up into two teams, with one lining up behind 1st base and the other behind 3rd.  T-claps to Shorty for finding two baseballs to make it a sanctioned baton relay.  Each team lines up in a plank while a team member sprint the bases and passes the ball/baton to the next guy.  It was a close race with each team taking the lead at various points.  T-claps to “Team 3rb Base” for the victory.  At this point, no time for bear crawls so back to the flag to call it a day.

Total distance in running was approx 2.4 miles.

COT:  Welcome FNG Blue Cheese and FNG Two Youts.  Announcements and prayer with an extra sweaty BOM.

Thanks for letting me lead.

Tool

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