Form and Function

YHC waffled on scheduling the Bible Study this week and decided to cancel it late last night.  Unbeknownst to me, JV hasn’t seen his phone for the last 2 days and showed up at 0600 for thirty minutes of solitary meditation.  #Cobains.  YHC gave the disclaimer and we headed to the great lawn for…

The Thang

We circled up for the Warm-Up COP (All IC): SSH x 30, IW x 30, J-Los x 20, Moroccan Nightclubs x 50, Peter Parkers x 30, Wife-Pleasers x 15.  SFx started in with his customary warm-up mumble chatter.  Something about Side Straddle Hops and YouTube channels.  I wasn’t really listening.  I was too busy counting and focusing on the best side straddle hops anyone has ever seen.

YHC then joined the circle and we paired up to work on our Merkin and Squat form.  One partner did 10 merkins focusing on form while the other planked and gave feedback – “You’re back’s not straight, get your butt down, look forward, activate your glutes, etc..”  After 10, flapjack, until each partner completed 50 Merkins.  Next we did the same thing with Squats, focusing on widening the chest, going down as far as possible, and keeping our weight on our heels.  Each partner completed 50 Squats

Stay in the circle for a Pulsating Circle of of animals.  2 rounds.  First round each exercise about 40 yards, second round about 30 yards: Crawl Bear, Bear Crawl, Jameis Winston, Winston Jameis, Walk Duck, Duck Walk, Frog Hops x 2.  Somewhere during this set, Bubba mumbled something derogatory about the great state of Arkansas and animals and walked off.

10 Burpees and mosey to the water fountain.

Mosey to the Planter on the back side of the sculpture garden for a modified Chili Pepper:  RLS x 20; Derkins x 10; LLS x 20; Irkins x 10; RLS x 16; Derkins x 8; LLS x 16; Irkins x 8; RLS x 12; Derkins x 6; LLS x 12; Irkins x 6; RLS x 8; Derkins x 4; LLS x 8; Irkins x 4; RLS x 4; Derkins x 2; LLS x 4; Irkins x 2;

Back to the Great Lawn and Circle Up for 10! – Merkins, Big Boy Sit-ups, and Squats

Then a couple of minutes of Mary all IC: Lance Armstrongs x 15 both sides, slow scissors x 5

Bear Crawl to the end of the Great Lawn.  Approximately 50 yards.

Mosey to the flag for COT.  Prayers for family members fighting illness and SFx family for pending move.

Moleskin

Congratulations to SFx on his new job, but we will all miss him greatly.  Who among us is going to step up to replace his smart-alek mumble chatter, especially during warm-ups, and the epic beatdowns he delivers.  F3 NOLA will never be the same.  Let’s start getting ready for the F3 Philadelphia launch.

-Hawg

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