Four pax rallied for the 60-minute beatdown. Circled up for warmup by the shoreline for SSH, windmill, peter parker, parker peter, mtn climber, caterpillar, arm circles f/b, grass grabber, low slow squats, self lovin’.
Moseyed westward to the benches.
7s over the levee: cataline wine mixer, 5x prisoner kneels, wife pleaser situps, 5x reverse lunges down levee
Tabata sequence with rocks + 80s Rock: ~1 min w/20 sec recovery
- Lunge twist with rock
- Flutters
- On back vertical rock lift
- Slow burpees
- On back horizontal rock rotation
- Hello dolly
- Plank moving rock R/L
- American hammer w/rock
- J Lo
- Curls
Moseyed back to concrete ramp: 35s
- 7 burpees
- 14 dirkins
- 21 incline situps
- 28 side squats
- 35 x 2 penquins
Abs
- 20x LBC
- 20x Freddy M.
- 20x Dying C.
To burn down the clock, onward to levee for several Hawg-style descents forward, ascents backward (heavily modified by Vagabond)
Circle ‘round flag, count / ID / COT
God bless F3Nola – Strength and Honor
