Considering we have a CSAUP event this evening, I thought we’d have low numbers this morning. 21 men showed up to get stronger. After a quick Disclaimer, we moseyed to the first COP:
SSH x 30 IC
IW x 30 IC
Arm Circles x 30 IC (15 each direction)
J-Lo’s x 20 IC (fka Pickle Pounders)
Let’s mosey…the Pax headed to the levee for some 11’s. Run up and over the levee and do 10 burpees on the far side and run back and do 1 Smurf Jack. Run back over and do 9 burpees, then back over for 2 Smurf Jacks. Keep going until the numbers reverse. Plank and wait for the six. This was “THE HURT!”
Mosey over to the Fly on the river for some Pusherama:
Merkins x 10 IC
Diamond Merkins x 10 IC
Wide Merkins x 10 IC
Stagger Hand Merkins x 5 IC (Rt up)
Stagger Hand Merkins x 5 IC (Lft up)
Mosey to the zoo by the John Jay Audubon statue:
Right Leg step ups x 20 IC (Tatum Channing)
Dips x 20 IC
Left Leg step ups x 20 IC (Tanning Chatum)
Mosey back to the Shovel-Flags with just enough time for some Putin Twists x 20 IC.
Reminder about the CSAUP beatdown tonight at 7:30pm at the Rotary of the Lafitte Greenway, by the Bayou Beer Garden (BBG). It will be DJ style, so bring your favorite exercise. There will be some F2 after at the BBG. My one year anniversary with F3 NOLA was Dec 6th, so I will be celebrating, belatedly, that milestone. http://f3nation.com/2014/12/06/bad-boys-whatcha-gonna-do/
