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{"id":270909,"date":"2016-05-31T23:28:38","date_gmt":"2016-06-01T03:28:38","guid":{"rendered":"http:\/\/f3nation.com\/?p=270909"},"modified":"2016-05-31T23:28:38","modified_gmt":"2016-06-01T03:28:38","slug":"earth-wind-and-pull-ups","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2016\/05\/31\/earth-wind-and-pull-ups\/","title":{"rendered":"Earth, wind, and pull ups"},"content":{"rendered":"

6 pax showed up in Saturday morning at the mandeville lakefront for a windy workout. The wind off the lake felt good on a muggy morning in May, probably won’t be the case come January.<\/p>\n

First official Saturday without training wheels or a clown car from the south shore, to help us Q. Nacho took the reigns to begin:<\/p>\n

Warm-up:
\nSSH x 20 IC
\nButt kicks, high knees, arm circles, Frankenstein kicks all OYO
\nMosey to swing set: partner up for alternating sets of lat pulls and merkins x 10 x 4 sets
\nMosey
\nJack Webb: Nacho style; which includes a 1:3 ratio merkins to air press all the way to 10.
\n Yhc, then took the reigns:<\/p>\n

Dirty mc deuce: run around the fountain: 12 pull ups, 12 sumo squats, 12 plank jacks rinse and repeat 4 times.
\nMosey about 10 feet, to climb Jacobs ladder:
\n1 burpee sprint or jog fast, or just jog to sea wall for 1 single leg squat on each leg, climb the ladder to 7 and begin
\nCOM:
\nLBC, Freddie Mercury x 20
\nHeels to heaven, Putin twists x 10
\nFlutter, dolly x 20 all IC
\nSuperman or as greenie put it, “handy man” x 30 sec <\/p>\n

Mosey to flag for COT
\nAnd prayer.<\/p>\n

tclaps to Daniel son for his second appearance.
\nT claps to turbo tax and green mile for cranking out 12 reps of pull ups like they are fresh out of BUDS training.<\/p>\n

Announcements: New workout at Covington trailhead Wednesday mornings at 6:00 am meet at
\nThe gipper, turbo tax is site Q<\/p>\n