Nice AM weather for a Friday in January- and a friendly group to run up Wolfpack Mountain.
Tclaps to Cowbell and Shorty for the 6 day straight post!
Tclaps to El Chapo for posting twice in a row for his first week!
I took the pack straight to the base of Wolfpack Mountain. We did our first Circle of Pain.(COP)
SSH x 25, Imp Walkers x 25, Good Mornings x 20, Merks x 20, Monkey Humps x 25
Then we ran to the top of the Mountain stopping on the 6th floor due to the wet and rain.
At the top we did COP #2 Cross Leg Merks x 10 each leg, Hip Dip x 10 each side, Peter Parkers x 25 and Lunges x 225
Then we ran a lap down the stairs and up the other set of stairs.
For COP #3 We did Mat Jumps x 25, Slow Squats x 25, Merks Cross Fit x 20, and Parker Peters x 25
Then we ran a lap. That is down 6 flights of stairs and up 6 flights of stairs.
For COP #4 We extended it and modified from the original plan of 5 laps
Here we tried out some new stuff (new to us at F3 NOLA)
Russian Twist (old) x 20, Plank Walk x 20 (old), Leg Raises (new) x 20- don’t rest heels on ground) Iron Cross x 20 (new), Jack Knife x 20 (newish), Push Through x 20 (new ish), Carolina Dry Dock (old x 20), 4 count Flutter Kick x 20 (new)
Ran down the mountain – stopped in the bench alley for a quick DIP session. Dips x 25
Then we hustled to the FLAG for some COT.
We continued to pray for my aunt Julie, we continued to pray for the Agnew Family and we tried to commit to focus on our relationships at work. Being a better human with those we work with but also trying to engage those that annoy us instead of just avoid them and find our common ground.
Peace! See you in the Gloom!
