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{"id":133926,"date":"2014-12-10T11:12:19","date_gmt":"2014-12-10T16:12:19","guid":{"rendered":"http:\/\/f3nation.com\/?p=133926"},"modified":"2014-12-10T11:12:19","modified_gmt":"2014-12-10T16:12:19","slug":"back-workout","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2014\/12\/10\/back-workout\/","title":{"rendered":"“Back Workout…”"},"content":{"rendered":"

Pre-Thang<\/p>\n

Dirty Dozen unsacked to join us in the gloom at 0530 in the Birdcage (Audubon Park). At 0527 we had 6 or 7, Roots reassured us that they would come. Lo and behold, Rotts knows what he’s talkin about. FNG Yeungling posts courtesy of Reveille.<\/p>\n

The Thang<\/strong><\/p>\n

Mosey round the path
\nLunge walk to next tree (20 yds)
\nBear crawl to next tree (20 yds)
\nMosey to rear corner of park<\/p>\n

COP
\nSSH x 20
\nLSS x 12
\nFront Lunge x 12
\nHalf Squat x 12
\nSide Lunges x 12<\/p>\n

Mosey to Field across Audubon
\n6ish Minutes of Mary
\nHello Dolly x 15
\nLeg Raises x 15
\nHi Dolly (Rosalita) x 15
\nFreddie Mercuries x 15<\/p>\n

Mosey\u00a0to Soccer Goal Post
\nBurpee Peekaboo’s<\/a> OYO x 10<\/p>\n

Mosey to Levee Tracks
\n11’s OYO
\nWile E. Coyotes on the tracks (created\/named\u00a0by Keyman, we wanna see you back again)
\nSquats on top of Levee
\nInverted Plank up to wait for the 6<\/p>\n

Hand over Q to MrAwesome<\/p>\n

Mosey back to the field<\/p>\n

Partner COP
\nPushup Handshake x 10 – Partners face eachother in plank position, slap hands between pushups, alternating hands every rep.
\nPartner Rows<\/a> and Curls x 8 – One partner lays on ground, other partner stand over head of the other, grasp hands, grounded partner does inverted rows x 8, standing partner does curls x 8. Switch
\nPlank Over Unders x 8 – One partner planks, other hops over, then crawls under plank. Rinse and Repeat.<\/p>\n

Mosey to Flag<\/p>\n

Circle of Man (not to be confused with ball of man)
\nMen plank in a tight circle. On Q’s call, every man raises right hand and places on the shoulder of the man next to him. Group does 5 one handed pushups together, holding one another in place. Switch hands and repeat.<\/p>\n

COT<\/strong><\/p>\n

Tclaps to Amnesty for offering the Shoutout at 3rd post.<\/p>\n

Tclaps to MrAwesome for stretching our comfort zones with one another. We are definitely a closer group after this morning.<\/p>\n

Tclaps to FNG Yeungling for posting, sans splashing merlot.<\/p>\n

Tclaps to Reluctant Yankee for knocking out 4 straight pull ups post w\/o. Measurable growth is happening, brother!<\/p>\n

Moleskin<\/strong><\/p>\n

YHC was genuinely impressed at this PAX for pulling off the circle of man.<\/p>\n

Never heard the word teabag so many times in a work out. Does someone have a cold?<\/p>\n

Can’t wait to see what BlueDog has for us next wednesday.<\/p>\n

Announcements<\/strong><\/p>\n

Friday @ 0530, St. Charles entrance to Audubon park, Q’ed by Roots
\nSaturday @ 0700, StoryLand at City Park, Q’ed by Hawgcycle
\nNext monday @ 0530, Pontiff Park, Q’ed by Hawg, again
\nMonday, as well, Christmas Post – be on the look out for more info.<\/p>\n