YHC was greeted this beautiful anniversary gloom by 11 PAX waiting to celebrate an F3 anniversary the right way, with a beatdown of course.
While planning this beatdown, YHC started thinking how grateful he is of F3, Shorty EH’ing him hard to “just come out and see.” I’ll be forever thankful for the men (and Rudy) of F3 NOLA, and for the Northshore guys for taking a rival brother in like their own. You all are one of a kind!!
The workout went something like this:
COP: Warm Up: All IC X 20
Grass Grabbers, Hillbillies, SSH, Windmills
Mosey to the Justice center doing butt kicks and high knees en route. Arrive at Justice Center parking lot for some ‘Bone the Fish.’
Left shuffle to one side, run forward, right shuffle back, back pedal to start
Left Karaoke to one side, run forward, right karaoke back, back pedal
Mosey to the top of the parking garage for 11’s (in honor of my favorite AO, Wolfpack Mountain)
Burpees at the top of the mountain starting at 10, run down the ramp and do 1 merkin, descend burps and ascend merks until 1 burpee and 10 merkins.
Because the breeze felt so nice, YHC decided to stay at the top of the garage for: Quarter Pounder: Each set of light posts represented 25 yds.
Sprint 25 yds, 25 merkins, run backwards to start
Sprint 50 yds, 50 squats, run backwards to start
Sprint 75 yds, 75 LBC’s, run backwards to start
Sprint 100 yds, 100 SSH’s, run backwards to start
YHC REALLY wanted to make it a double quarter pounder but time would not allow, maybe next time.
COP/ 6MOM: Hurricane Hoedown:
4 variations of flutter kicks, meant to start at 7 reps each and work down to 1, but again, time messed us up so we started at 5 reps each.
Hands up flutter kicks X 5, hands behind back flutter kicks X 5, lean back flutter kicks X 5, regular flutter kicks X 5
Repeat X 4, repeat X 3, repeat X 2, repeat X 1
Mosey back to the flag one minute late (sorry not sorry), where Grundy was waiting on us, apparently he went running with someone else? rude.
F3 NOLA 5 Year Convergence this Saturday in City Park, 0630, Coffee, Beignets, breakfast to follow. 3 mile pre thang 0600.
Northshore F2, Thursday October 17 at Barley Oak, 0600, 30 minute beatdown led by YHC with drinks to follow.
Bean prayed us out.
Thanks for letting me lead, and thanks for everything, F3.
Heres to many, many more!
-Cowbell
