A fantastic five F3 veterans surfaced through the hot and humid gloom. Although they are not superheros, they showed superhuman discipline and determination to show-up on this morning.
Disclaimer and YHC had planned on at least a PAX of 12 so adjusted on the fly.
Mosey to nicely trimmed patch of grass
Side Straddle Hops x 20 (IC)Plank Jacks x 20 (IC)
Low Slow Squats x 30 (IC)
Mosey to the Foundry
Cycle #1: 2 sets of 30 seconds of work and 10-15 seconds of rest at each station
Pull-ups
Dr. W’sParallel Bar Dips
Hollow Reps (like Boat or reverse of Superman)
Superman
Cycle #2: 2 sets of 30 seconds of work and 10-15 seconds of rest at each station
Hanging Controlled Swings on round 1 and “Kippling” (or swinging) pull-ups on round 2
Box Cutters
Hip Slappers (Feet up on 4 foot bar)
LBCs
Merkins
Cycle #3: 1 set of 30 seconds of work and 1 set of 25 seconds of work
Hanging knee-ups
Lunges
Inverted Presses (Feet up on 5 foot bar)
Parallel Bar Merkins (OSHA issued safety warning and provided safety modification for PAX, cited need for waiver)
Slow Scissor Kicks
Mosey to the Museum
Using a partner kick up into hand stand against museum wall and hold
Mosey to the Flag
COT
Announcements: lots of events in July – Mud Run and NOTC 2-miler (check NOLA F3 emails for complete list)
Shout-Outs:
Tool’s Family and his son Brady
Bubba and his pro-life work
Nice work today and impressive turnaround on the backblast. Maybe you could find a couple of more ways to tag it as the Foundry though.
I want there to be no doubt where we worked out this morning. I think I find a new The Foundry tag every time I Q. Also, I am not accustom to all this tagging and hash tagging, twister, fakebook, instaglam, etc. Am I not supposed to find as many ways to tag a workout as possible?