YHC was excited for his second trip and first Q at the newly established AO Popeyes (Lafreniere Park) and had a decided on a nice plan to use the hills that are nicely spread out to get some miles in for RRR. Quick disclaimer was given and we moseyed a bit for the warm up.
Warm-Up
SSHs x 20
Grass Grabbers x 20
Arm Circles x 10 forward and x 10 backwards
Low Slow Squats x 20
The Thang
11’s were going to be the theme of the day but with the heavy rain over night the ground was to say the least damp and the standing water/puddles quickly became the theme of the day. 7 Pax strong trudge up and over hills and through the occasional puddle. Utilizing four hills that are spread out on the parks grounds we set out for 2 rounds of 11’s.
Round 1
10 Burpess at the base of hill one, up and over the hill and 1 LBC at the base of the hill. Run to the base of hill 2; 9 Burpees at the base up and over the hill and 2 LBCS at the base of the hill. Move onto hills 3 and 4 using then circle back through the hills until the 11’s were complete. This was not as confusing at it seems and thankfully Rudy was not there to ask questions or confuse the Pax. The Pax took my simple and clear directions “You will not run up and over any hill two times in a row” and the 11’s were completed at the base of the 4 hill.
Round 2
10 Jack Webs at the base of hill one, up and over the hill and 1 Squat Jump at the base of the hill. Follow the same hill patter as in round 1.
Quick check of the time and still time for one circuit of exercises on the gym equipment.
Time is running low so back to the flag for a 20 Russian Twists to close things out.
COT
Count O Rama, Name O Rama, announcements and intentions. This is a great new AO that has a lot of potential so if you have the opportunity come out and join us at Popeyes. As always it is an honor to lead and workout with the F3 brotherhood. SYITG.
Two Yutes
