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{"id":135644,"date":"2014-12-17T12:05:17","date_gmt":"2014-12-17T17:05:17","guid":{"rendered":"http:\/\/f3nation.com\/?p=135644"},"modified":"2014-12-17T12:05:17","modified_gmt":"2014-12-17T17:05:17","slug":"do-you-hear-banjos","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2014\/12\/17\/do-you-hear-banjos\/","title":{"rendered":"Do you hear banjos?"},"content":{"rendered":"Pre-Thang<\/b><\/h3>\n
10 men unsacked into the less than gloomy gloom this am in the Birdcage. After nearly desecrating our sacred banner (The Stars and Stripes, that is) Blue Dog finally found a plantable spot for the flag on his #VQ.<\/p>\n
The Thang
\n<\/strong>Mosey to warm up spot near uptown\/riverside corner of park<\/p>\nCOP – Now joined by MrAwesome
\nSSH x 30
\nHillbillies x 20
\nImperial Squat Walks x 20
\nDiamond Merkins x 15
\nLow Slow Squat x 20
\nLow Slow Merkins x 15
\nSingle Leg Burpee x 5 (Ea Leg) (OYO)<\/p>\n
Indian Run to Band Stand
\nwalk to first light post
\nbegin Burp and Merks x 8 (OYO)
\nrest 10 secs
\nBoo Boo Bear Crawl from 1st to 2nd lamp post (left leg off ground)
\nBoo Boo Bear Crawl back to 1st lamp post (right leg off ground)<\/p>\n
Hand over Q to Reveille<\/p>\n
Mosey to bandstand
\nWall jumps x 5 – Climb bandstand to cross stage, hop down other side, climb back up, cross back, 1.<\/p>\n
6MOM
\nLBC x 15
\nFreddie Mercury x 16
\nLeg raises x 14
\nBack Scratchers x 12
\nWWII Sit ups x 11<\/p>\n
Move to ledge behind bandstand
\nBox Jumps x 15
\nInMerkins x 12
\nPike Push x 8<\/p>\n
Mosey to lamps
\nSuicides to 4th lamp<\/p>\n
Jog to Clubhouse parking lot
\nBroad Jump 2 parking spaces
\nLunge walk 2 spaces\u00a0(Repeat until section is covered.)<\/p>\n
Jog around parking lot
\nBroad jump 2 parking spaces
\nLunge walk 4 parking spaces. (Repeat until section is covered.)<\/p>\n
Mosey back to flag<\/p>\n
Plank x 1 minute<\/p>\n
COT<\/p>\n
Moleskin<\/strong><\/p>\nTclaps to Blue Dog on his VQ! Way to push us and get creative<\/p>\n
Tclaps to MrAwesome for pushing the pace of the Indian Run<\/p>\n
Tclaps to Roots for always making sure no man gets left behind<\/p>\n
We need more guys to Q. Trust us, you’ll be glad you did.<\/p>\n
Announcements<\/strong><\/p>\nFriday @ Front entrance of Audubon Park, 5:30am, Roots Q<\/p>\n
Saturday @ Storyland, 7am, RY Q, open to new Q<\/p>\n
Monday @ Pontiff Park in Metairie, 5:30, Hawg Q<\/p>\n
CSAUP \u2013 Jackson Day Race 1\/4\/15. http:\/\/theyatrace.com\/node\/70\/registration\/register<\/p>\n
We are making a donation to a veterans halfway house for Christmas. They need t-shirts and black\/white socks. If you would like to participate, please get your donation or $5 to Reluctant Yankee between now and Christmas Eve at the #birdcage so he can deliver.<\/p>\n
-Reveille<\/p>\n
0<\/span><\/a><\/div><\/div> <\/div><\/div>
<\/div>","protected":false},"excerpt":{"rendered":"
Pre-Thang 10 men unsacked into the less than gloomy gloom this am in the Birdcage. After nearly desecrating our sacred banner (The Stars and Stripes, that is) Blue Dog finally found a plantable spot for the flag on his #VQ. The Thang Mosey to warm up spot near uptown\/riverside corner …<\/p>\n","protected":false},"author":20,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_f3nola_post_qic":"Blue Dog, Reveille","_f3nola_post_pax":"Reluctant Yankee, Yeungling, Roots, Hawgcycle, Backdraft, Chaka Kahn, Amnesty, Bad Moon, MrAwesome","_f3nola_post_workout_date":"12\/17\/14"},"categories":[21],"tags":[],"class_list":["post-135644","post","type-post","status-publish","format-standard","hentry","category-new-orleans"],"yoast_head":"\n
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