Super Soaker

(…posted on behalf of The Wiz…)

Game 5 pulled no punches this morning in his thrashing of the PAX…

The Thang:

½ mile jog from Audobon Golf Course to the levee

Bone Crusher Set (listed below and later referred to as Bone Crusher Set)

• Bone Crushers x10
• Merkins x10
• 10 sec. Plank
• 10 sec. Right Side Plank
• 10 sec. Left Side Plank
• Merkins x5

LBC x50
SSH x20 (IC)
30 yd Frog Jumps

Bone Crusher Set

LBC x50
SSH x20 (IC)
30 yd Frog Jumps

LBC x50
Merkins x15
SSH x20 (IC)

1/8 mile run to big hill

Dragon Walk up frontside of hill
Bear Crawl down backside of hill
(repeat back to other side)

LBC x30
SSH x15 (IC)

Bone Crusher Set

180 Degree Jump Squats x10
Sister Mary Catherines x20 each leg
SSH x15 (IC)

50 yd. Mosey to Soccer Field

50 yd. Bear Crawl
50 yd. Pepper Pod (5 step sprint and fall)

180 degree jump squats x10
Mountain Climbers x20

¼ mile jog

Bone Crusher Set

Jump Squat x10
LBC x30
Sister Mary Catherine x20 each leg

½ mile jog back to our starting point

Bone Crusher Set

LBC x20
Partner Pull-ups x10

COT

Moleskin

It was a great day for all the guys in F3 NOLA! We triumphed through wetlands and mud… just the way we like it! All guys pushed hard; nobody gave in…going the whole time with no more than a 5-10 sec breather between any excercise.

FNG Joun has joined the club and we are always happy to take in another soldier.

J. Diddy has a gift breaking down the COT….awesome every single time!

Anybody see HAM?