{"id":388592,"date":"2018-01-20T10:29:14","date_gmt":"2018-01-20T15:29:14","guid":{"rendered":"http:\/\/www.f3nola.com\/?p=388592"},"modified":"2018-01-27T17:45:00","modified_gmt":"2018-01-27T22:45:00","slug":"a-mild-morning-at-the-mothership","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2018\/01\/20\/a-mild-morning-at-the-mothership\/","title":{"rendered":"A Mild Morning at the Mothership"},"content":{"rendered":"

T-Claps to Butt Splice for continuing to bring out the FNG\u2019s – producing not one, but two on this balmy 41\u00b0 morning.\u00a0 And in turn, t-claps to FNG The Clap for convincing fellow FNG Phooey that he was attending some sort of outdoor bible study group in workout clothes.\u00a0 Hey, whatever it takes.<\/p>\n

Now you know that things have warmed up around here when everyone goes back to ordering iced coffees at coffeteria.\u00a0 The cold front that brought temperatures down to a record 16\u00b0 at The Gipper on Wednesday have hardened our PAX, and typical winter Louisiana weather now seems downright cozy.\u00a0 So off with the knit caps and the Driving Miss Daisy gloves (Tanked Up!), and down to business:<\/p>\n

Warm Up<\/b>: SSH, Seal Jacks, Windmills, IW\u2019s, Good Mornings, Mummy Kicks, High Knees, Butt Kicks. Then mosey East to circle up for\u2026<\/p>\n

COP<\/b>: Holding plank, the PAX performed: Mountain Climbers, Peter Parkers, MC\u2019s, Shoulder Taps, MC\u2019s, all 20x IC, followed by 10x Merkins OYO.\u00a0 Quick rest, before:<\/p>\n

Round 2: MC\u2019s, Parker Peters, MC\u2019s, Plank Jacks, 20x IC, followed by 20x Merkins OYO.\u00a0 Recover and mosey to the Lakefront Playground for\u2026.<\/p>\n

Partner Routine 1:\u00a0<\/b>P1 does 20x Big Boy Sit-ups followed by 20x Merkins continuously while\u2026<\/p>\n

P2 starts at Pad 1 with 20x LBC\u2019s, then crab walks to Pad 2 for 20x Plank Jacks, bear crawls to Pad 3 for 20x Squat Jumps, then bunny hops to the start.\u00a0 Partners flapjack until each has done 3 rounds.<\/p>\n

Partner Routine 2:\u00a0<\/b>P1 does Lt. Dans down the stretch, sprints back, while P2 does Burpees.\u00a0 Switcheroo. \u00a0If you need instructions on the lunge-to-squat ratio for Lt. Dans, ask Maverick, I think he went to a fancy New Orleans school. \u00a0And if you need to know why shots of Cuervo the night before an F3 workout might not be a great idea, ask Phooey. \u00a0(Though to his credit, he\u00a0was<\/em> unaware of what he was getting into this morning, and was somehow able to finish without splashing merlot. \u00a0An impressive feat.)<\/p>\n

Then a Double Applesauce Bataan Death March back to the flag for\u2026<\/p>\n

Mary:<\/b> Putins 25x IC, Leg Raises 15x IC, Crunchy Frogs 12x IC.<\/p>\n

Countdown, nameorama, naming of the FNG\u2019s, and\u2026. hey, who shows up, but EiEi – just in time for free coffee and to plug his event, The Krazy Ivan.\u00a0 Tanked Up sent us out to coffeteria with a great prayer. \u00a0 Thanks gents for a great start to the weekend, it’s always a pleasure to lead this group. \u00a0And hey, wash your tank tops, dust off that ushanka, do what you need to do, but whatever you do – show up tonight. \u00a0The Ivan is finally here and our honor rests in your hands.<\/p>\n