OK – so a big surprise for the Pax on Wed AM. We were greeted by an amazing sight – Chaka Khan’s Kotter. Chaka – a school teacher by day and a competitive hip hop dancer by night took a summer break from everything including F3. However we were thrilled to get him back in the fold on Wed AM. Good job Roots on the re-EH. Reveille originally had this Q but we had to make a sudden change the night before – he is moving to Denver next month and life is hectic! Keep Rev and his family in your prayers.
So with Chaka in the fold – off we went at a mosey to our first COP.
Warm Up – SSH x 25, Merks x 15, Peter Parkers x 20, and Imperial Squats x 20
Then we mosey out down Magazine St to the Levee. The levee is blocked because of some powerline work so we sudden changed and followed the train tracks to the Fly. On the way we did
Wiley Coyote x 15 in honor of Keyman
From there we worked our way to the levee at the Fly. It was GLOOMY and obviously hard to see.
I put down four orange cones that I was carrying with me. And we started the squares.
Bear Crawl one lap then 10 lunge jumps then Backwards Bear Crawl another lap and then 10 lunge jumps. Plank and wait. Agassi and Jazzy got attacked by Fire Ants a few times during this exercise – sorry guys I wish we could see!
Then we mosey’d over to the Fly – Riverview.
Here we commenced the MerknMary. It was designed for Bagasse who complained we didn’t do enough upper body last workout. So I tailored this workout for him – unfortunately he FARTSACKED on us!
1. Putin x 15 2. Diamond Merks x 15 3/4. Hip Dips each hip x15 5. Stagger Left merk x 15
6. LBC x 15 7. Stagger Right Merk x 15 8. Parker Peters x 15 9. Flutter x 15
10. Hello Dolly x 15 11. CDD x 15 12. Reverse LBC x 15, 13. Cockroach dying x 15
14. Plank Jacks x 15, 15. Freddy Mercury Real x 15 16. Chuck Norris x 5
For a total of 230. Plenty of upper body and core!
Then we hustled back to the Flag. At this point – Chaka informed us that the COP above was about what he does in his Hip Hop Dance class every week! Yikes. Who knew Chaka was a dancer? Maybe F3 should have a name re-evaluation every year?!
Anyway it was a pleasure to share the gloom and humidity with you guys. Yeungling closed the COT with a prayer and I really appreciated him stepping up – I was so tired after the workout.
Tclaps brother!
