Fridays at Wolfpack Mountain are always a treat for those who love the quad and thigh burning pain an F3 workout can provide. There’s nothing like the delight of scratching and clawing your way to the peak of the Urban Oasis that is WPM!
Quick 5:30 disclaimer, a brief mosey to the grass in front of Tulane for the pre-mountain warm-up. Warm up consisted of some usuals: SSH X 20, Windmill X 10, Grassgrabbers X 10, Hillbilly X 15, then an added bit of, dare I say, a deconstructed Burpee?? 10 Merkins in Cadence, 10 Jump Squats OYO, 8 Merks IC, 8 Jump Squats OYO, 6 Merks IC, 7 (a goof up) Jump Squats OYO. We then moseyed over to the base of WPM for the thang.
BLIMPed up the mountain in the following manner:
5 Burpees on the first deck followed by a backpedal up the ramp, run through the flat, SSH til the 6 arrives
10 Lunges (2 is 1) on the second deck, followed by a backpedal, a run, and then a plank n wait for the 6.
15 Imperial Walkers (2 is 1) on the third deck, followed by a backpedal, a run, and SSH
20 Merkins, backpedal, run, plank n wait til 6
25 Plankjacks, backpedal, run, SSH til 6 (we were now at the top)
30 Squats, run to the other side of the mountain
Then we partnered up and completed a round of 100 merkins, 200 dying cockroach, 300 flutterkicks. One partner ran down the stairs, and then across the lot and back up while the other partner exercised. Switcharoo until all reps are complete.
We followed that with some benchwork…RLSU x 20, Dips X 20, LLSU X 20, Derkins X 10, RLPU X 20, Irkins X 10, LLPU X 20, Dips X 20.
Back to the flag for count-o-rama, name-o-rama, COT. Thank the Lord for this opportunity, and thank the F3 brothers for making me a better version of myself!
Then we had to go find my key that I lost along the way!
