5 hard-core men showed up in the cold, rainy Metairie gloom for a #RockCityBeatdown. YHC has been paying the price for my decision to run the #Fallen5k barefoot. In light of a bloody nub for a pinky toe and a gallon of lactic acid still sitting in my legs, YHC decided to focus on arms and core today. Yankee thought my teaser tweet last night about Rocks and Jack Webb had backfired as we started out by ourselves at go-time, but luckily for us our numbers increased by 150% before we selected our rocks.
The Thang
- Mosey to the Rock pile for our Warm-Up
- Warm-up COP: SSH IC x 30; Imperial Walkers IC x 30; Good Mornings IC x 15; Forward Amr Circles IC x 15; Backwards Arm Circles IC x 15
- Select your rock and Mosey to the Flag Football Field.
- Rock COP: Jack Webb with Rocks (We made it to 7); Curls IC x 10; Rows IC x 12; Dead-lift IC x 10; Shoulder Presses IC x 10; finish with one set of 8 Jack Webb reps.
- Mosey to the Football Field
- 6 MOM: LBC IC x 40; Freddy Mercury IC x 40; Flutter Kicks IC x 40; Russian Twist IC x 25; Hello Dolly IC x 30; LBT IC x 40; Back-Scratchers IC x 30
- Mosey to the sideline
- Modified Carse:
- Set 1: Bear Crawl to midfield and back (50+ yards); 18 reps each of Squat Press, Curls, Rows OYO
- Set 2: Bear Crawl to midfield and back; 15 reps each of Squat Press, Curls, Rows OYO
- Set 3: Bear Crawl to midfield and back; 12 reps each of Squat Press, Curls, Rows OYO
- Finish with one last Bear Ccrawl
- Mosey back to the Rock Pile.
- Horse to stables back to the Flag.
Moleskin
The cold certainly seemed worse today after our upper 70s temps yesterday. T-claps to everyone for making it out out of the #fartsack and into the #gloom. Not a lot of running, but a good solid workout. I think the Pax enjoyed the Mary Marathon. The Rock Jack Webb was as tough as expected. This definitely gives us a baseline to improve upon. T-Claps to the Pax for pushing the tempo during the modified Carse – The QIC was the 6 in every set.
Shout Out
We prayed for a couple of specific prayer requests. Mr. Awesome also provided a reflection on the Lenten season and how God rewards the time we spend in prayer. He encouraged the Pax to take some extra time for prayer and reflection and we won’t be disappointed.
Announcements
If you want an F3 Nola shirt you must pre-order before 2/28. Prices range from $20 to $33. You can get free shipping on orders over $75, so you can save about $6 if you can get 3 or 4 people to go in together. Pre-order here: http://f3.mudgear.com/collections/la-new-orleans/products/f3-new-orleans-pre-order
T-claps to all that participated in the Tulane Naval ROTC Fallen 5K is this past weekend. http://tulanenrotc.com/fallen-5k/. Great turnout for a great cause.
- Wednesday – 5:30 @ The Birdcage w/ Rev and Yank
- Friday – 5:30 @ Wolfpack Mountain
- Saturday – Back to City Park – Amnesty makes his return (no hamstring exercises).
-Hawg
