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{"id":393556,"date":"2018-07-01T20:28:33","date_gmt":"2018-07-02T01:28:33","guid":{"rendered":"http:\/\/www.f3nola.com\/?p=393556"},"modified":"2018-07-01T20:28:33","modified_gmt":"2018-07-02T01:28:33","slug":"is-this-still-the-warm-up","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2018\/07\/01\/is-this-still-the-warm-up\/","title":{"rendered":"Is this still the Warm Up"},"content":{"rendered":"

For those that are still figuring out the F3 NOLA brotherhood and workout schedule – I strongly recommend you circle a couple of mid week days and make the commitment to yourself to give them a shot.\u00a0 I’m confident if you do your weekly outlook will change….physically for the better.<\/p>\n

Thursday….the alarm goes off at 4:41 – my routine on task: 8 brothers met at the tree near the fountain on the lakefront for what I consider, regardless who’s Qing one of the toughest (grant it I’ve not yet done WolfPack Mountain); maybe it’s the lake adding more humidity or the thought of having the levee loom in the background knowing it’s calling for some activity…..<\/p>\n

After a quick disclaimer we set off for 45 minutes of sweat!\u00a0 Mosey to the open field in front of the fountain for a quick warm up:<\/p>\n

SSH x 15<\/p>\n

Toe touches (slow count) x 11<\/p>\n

Windmill x 15<\/p>\n

Mnt Climbers x 16<\/p>\n

Mosey to the levee – it’s interesting to hear the back chatter\u00a0 – “Have you been this direction”, “what’s in store?”…..all just heading to a different starting point.<\/p>\n

Non the less – we ran to the top of the levee with instructions – Indian run with a little twist; when the pax member gets to the front he puts his hand up and yells “disperse” then the remaining pax runs down the levee to complete 3 burpees before running back up to get in line (in the same spot Rudy quickly reminded us).\u00a0 Pax member in front performed 5 derkins while waiting.\u00a0 We continued this until all had a chande to disperse the group……Perfect timing with Surge – “surging” to the front dispersing the pax while he went and greeted his dad on a morning walk.\u00a0 Awesome to see this family connection and that Surge’s dad still puts fitness as a priority in his life!\u00a0 But as Pax got back to the top of the levee – someone commented; “This is still the warm-up”!<\/strong><\/p>\n

Now we were ready to start our work:<\/p>\n

Q had all Pax line up at the base of the levee –<\/p>\n

1st initiative:\u00a0 x 2<\/p>\n

5 squat jumps – then sprint up the levee – WALK down the other side for “active recovery” – 5 squat jumps sprint up the levee – Walk down<\/p>\n

30 Seconds of rest<\/p>\n

2nd initiative: x 2<\/p>\n

5 ea switch leg jump lunge – FROG Hop up the levee – Walk down the other side – repeat on the way back<\/p>\n

45 Seconds of rest<\/p>\n

3rd initiative: x 3<\/strong><\/p>\n

5 merkins with a double climber – then Bear Crawl up the levee – Walk down the other side- repeat on the way back<\/p>\n

1 minute of “active” recovery as we moseyed over to the house of pain.<\/p>\n

3 pull bars with 2 pax to spot to get 10 “solid” pull ups<\/p>\n

others would perform 5 “Cowbell – Burpees” then sprint top of levee then back down perform 5 more Cowbell -Burpees<\/p>\n

Head back toward the Flag for Mary<\/p>\n

30 seconds of “black hole” direct transition into 10 crunchy frogs – immediately repeat.<\/p>\n

10 4 count cockroach – direct transition to 10 4 count flutter – immediately repeat.<\/p>\n

High Plank – 1 minute – switch to Rt then Lt plank 15 seconds ea. repeat.<\/p>\n

DONE<\/p>\n

Name O Rama – Intentions and Prayerful Thanksgiving.\u00a0 Brothers I joyfully look forward to the opportunity of pushing as hard as I can when you lead and have humbly learned to lead through being pushed.<\/p>\n

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