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{"id":127438,"date":"2014-11-09T18:35:46","date_gmt":"2014-11-09T23:35:46","guid":{"rendered":"http:\/\/f3nation.com\/?p=127438"},"modified":"2014-11-09T18:35:46","modified_gmt":"2014-11-09T23:35:46","slug":"fall-classic-f3","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2014\/11\/09\/fall-classic-f3\/","title":{"rendered":"Fall Classic F3"},"content":{"rendered":"

Sorry this is so late – literally 1st chance to post backblast after a full weekend<\/p>\n

Arrive and visit – laugh at the crazy cab driver who attempted to find our AO for Queenie.<\/p>\n

Roots to the rescue to bring our visitor from SC to us.<\/p>\n

Redfish for his VQ<\/p>\n

Run out to warm up approx 1\/2 mi
\nCOP warm up.
\nSSHx15
\nMerkinsx15
\nLow squatsx15
\nPeter parkers x 15<\/p>\n

Run out to practice field
\nLadders at practice field
\n1 merkin at goal line
\nRun to 10 yard line 1 jump squat
\nBack pedal to goal line 2 merkins
\nSprint to 20 for 2 jump squats
\nBack pedal to goal line for 3 merkins
\nEtc. up to 50 and 5 ea. then back down to 1 and 1.<\/p>\n

Run over to stadium for 4 corners x 4
\n1st corner 5 merkins
\nHigh knee to 2nd corner
\n2 corner 5 burpes
\nBear crawl to mid field and sprint across to 3rd corner
\n3rd corner 5 dry docks
\nButt kicks to 4th corner
\n4th corner 5 burpes
\nSprint to 1st corner
\n4 laps<\/p>\n

Redfish handed off to Hawgcycle<\/p>\n

<\/div>\n
Jog 1\/4 mile to practice field for 6 MOM<\/div>\n
<\/div>\n
LBC x 20, LBT x 15, Hello Dolly x 15, Rosalita x 15, Full Stretch Sit-Ups x 10, Superman to Boat (hold each 15 secs) x 4.5<\/div>\n
<\/div>\n
Line up on Goal line for modified Ark Loader<\/div>\n
Bear Crawl to 25 – 15 Merkins, Crab Walk to 50 – 15 Merkins, Bear Crawl to 25 -15 Merkins, Crab Walk to Goal line – 15 Merkins<\/div>\n
<\/div>\n
Jog back 1\/3 mile back to Flag for COT<\/div>\n
<\/div>\n
Moleskin<\/div>\n
Tclaps to Queenie for joining us while in town for a convention and cabbing out to CP<\/div>\n
<\/div>\n
T-claps to Redfish for a great VQ<\/div>\n
Double T-claps (6 claps?) to Roots for a great shout out and for running a 5k after the workout and for rescuing Queenie<\/div>\n
Tclaps to Redfish for driving Queenie back to Convention Center<\/div>\n
T claps to the Yankee family for representin’<\/div>\n
<\/div>\n
<\/div>\n
Prayer Requests: \u00a0Today’s Classic runners, Channel Mullet’s Parents traveling to Israel, Hawgcycle and family traveling to Argentina<\/div>\n
<\/div>\n
Next workouts – Wednesday at Audubon Park\/ #Birdcage – Magazine St entrance at 530AM – the REV and maybe RY Q<\/div>\n
<\/div>\n
Friday Birdcage\/Audubon Park – St Charles Entrance – 530AM Roots – Q<\/div>\n
<\/div>\n
Coffeeteria – Got stuck for an hour watching Fall Classic runners- drinking coffee – looking for Roots – he was too fast – we missed him!<\/div>\n