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{"id":278933,"date":"2016-06-29T08:47:33","date_gmt":"2016-06-29T12:47:33","guid":{"rendered":"http:\/\/f3nation.com\/?p=278933"},"modified":"2019-06-01T22:23:55","modified_gmt":"2019-06-02T03:23:55","slug":"get-inverted-or-go-home","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2016\/06\/29\/get-inverted-or-go-home\/","title":{"rendered":"Get Inverted or Go Home"},"content":{"rendered":"A fantastic five F3 veterans surfaced through the hot and humid gloom. Although they are not superheros, they showed superhuman discipline and determination to show-up on this morning.<\/p>\n
Disclaimer and YHC had planned on at least a PAX of 12 so adjusted on the fly.<\/p>\n
Mosey to nicely trimmed patch of grass<\/strong>
\nSide Straddle Hops x 20 (IC)Plank Jacks x 20 (IC)
\nLow Slow Squats x 30 (IC)<\/p>\nMosey to the Foundry<\/strong>
\nCycle #1: 2 sets of 30 seconds of work and 10-15 seconds of rest at each station
\nPull-ups
\nDr. W’sParallel Bar Dips
\nHollow Reps (like Boat or reverse of Superman)
\nSuperman<\/p>\nCycle #2: 2 sets of 30 seconds of work and 10-15 seconds of rest at each station
\nHanging Controlled Swings on round 1 and “Kippling” (or swinging) pull-ups on round 2
\nBox Cutters
\nHip Slappers (Feet up on 4 foot bar)
\nLBCs
\nMerkins<\/p>\n
Cycle #3: 1 set of 30 seconds of work and 1 set of 25 seconds of work
\nHanging knee-ups
\nLunges
\nInverted Presses (Feet up on 5 foot bar)
\nParallel Bar Merkins (OSHA issued safety warning and provided safety modification for PAX, cited need for waiver)
\nSlow Scissor Kicks<\/p>\n
Mosey to the Museum<\/strong>
\nUsing a partner kick up into hand stand against museum wall and hold<\/p>\nMosey to the Flag<\/strong><\/p>\nCOT
\nAnnouncements: lots of events in July – Mud Run and NOTC 2-miler (check NOLA F3 emails for complete list)
\nShout-Outs:
\nTool’s Family and his son Brady
\nBubba and his pro-life work<\/p>\n
0<\/span><\/a><\/div><\/div> <\/div><\/div>
<\/div>","protected":false},"excerpt":{"rendered":"
A fantastic five F3 veterans surfaced through the hot and humid gloom. Although they are not superheros, they showed superhuman discipline and determination to show-up on this morning. Disclaimer and YHC had planned on at least a PAX of 12 so adjusted on the fly. Mosey to nicely trimmed patch …<\/p>\n","protected":false},"author":38,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_f3nola_post_qic":"Side Effects","_f3nola_post_pax":"Walleye, Frack Sack, OSHA, Hawg","_f3nola_post_workout_date":"06\/29\/16"},"categories":[21],"tags":[47],"class_list":["post-278933","post","type-post","status-publish","format-standard","hentry","category-new-orleans","tag-the-foundry"],"_f3nola_post_pax":"Walleye, Frack Sack, OSHA, Hawg","_f3nola_post_qic":"Side Effects","_f3nola_post_workout_date":"06\/29\/16","aa":"","ss":"","yoast_head":"\n
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