Beautiful morning – 60 degrees and cool.
A decent sized pax – and thoughts of our brothers on the Northshore who are launching their 3rd Saturday workout with our very own Amnesty as their Q.
First COP on the Great Lawn – SSH x 20, Imperial Walkers x 20, Arm Up Push Ups x 20, and Mtn Climbers x 20
Then I put the clock on for some Tabata. 20 sec on 10 sec recovery
Squat Jumps
Pushthroughs
Mat Jumps
4 min each activity.
Long Mosey to the Track –> for a very predictable Dirty MacDeuce according to Rudy
Peter Parker, LBC, Lunges, Walk Planks x 12 LAP around the park
Parker Peter, LBT, Side Lunge, Shoulder Taps x 12 Lap around the park — finish last quarter backwards
Plank Jacks, Leg LIfts, Slow Squats, Cross Fit Pushups x 12 — finsih last quarter with grapevine/karaoke
Dolly, Rosalita, Reg Squats, L/R Arm and Leg Extension x 12 — finish last quarter with skip hi-jumps
Last COP:
Squat Kick, Dancing Crab, Stacked Leg Push up, Russian Twist x 12
No time for the Foundry after that long DIRTAY MC DEUCE.
Long Mosey back to the flag – finished 2 minutes late — sorry.
Prayer of gratitude for an awesome city – like New Orleans – inspired by Jazzfest.
Tclaps to Jingle Vader who celebrates 1 year with F3 this Jazzfest!
Peace-
RY
