Posted on behalf of Mr. Awesome by Roots:
Pre Thang: Cold and breezy in the gloom with seven PAX ready to bust a gut on the last day of the year.
The Thang: follow the leader mosey to the corner for the first COP with the 20lb sack – remind PAX of sudden change 10x burpees
-on the way, karaoke, high step, backwards
warm-up COP in cadence
20x
SSH
LSS – pass the sack
locomotives
12x
slow burpees – pass the sack
Peter Parkers
Parker Peters
mosey to the goal post
+sudden change!
peek-a-boos and burpees 1 min each OYO
lunge walks for 40 yards
mosey to the levee for 5 minutes of Hades
5min of Hades OYO
+sudden change as the clock started
sprint up the levee
bear crawl down – rotating between forwards and backwards
mosey to the zoo entrance
Jack Web Merkins from ladder to 10
seated dips in cadence x12
mosey the the park entrance for some odd minutes of Mary
COP of Mary
20x
LBC
Freddy Mercury
15x
Hello Dolly
big scissors
12x
leg lifts (slow down)
Back Scratchers
duck walk, backwards duck walk, wrestler walk, karoake
+sudden change!
quick mosey around a big oak tree then back to the flag for a circle of man – 3 circle-of-man-ups on each arm.
COT w/ Shout out by Mr. Awesome
TClaps to the PAX for jumping put of the #fartsack to get one more session in before 2014 expires.
TClaps to Critter from Charlotte for making contact and hooking up with us. Hope to see you Friday!
TClaps to Mr. Awesome for his first full Q. Great job!
Announcements:
F3 Four year anniversary is tomorrow 1/1/15. Let’s EH some guys and grow this thing in NOLA!
Friday 05:30 Wolfpack Mountain(Audubon front entrance) Roots Q
Saturday 07:00 Storyland …Not sure about Q yet
Sunday 08:30 Jackson Day 9k
Monday 05:30 Rock City(Pontiff) w/ Hawgcycle
cheers.
Mr. Awesome
