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{"id":404019,"date":"2019-05-18T11:50:24","date_gmt":"2019-05-18T16:50:24","guid":{"rendered":"http:\/\/www.f3nola.com\/?p=404019"},"modified":"2019-06-01T13:02:11","modified_gmt":"2019-06-01T18:02:11","slug":"get-out-of-bed-sleepy-head","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2019\/05\/18\/get-out-of-bed-sleepy-head\/","title":{"rendered":"Get out of bed sleepy head!"},"content":{"rendered":"\nWhenever I sign up to Q or when someone signs me up to Q (Fracsac, Hawgcycle, Tool, et. al., there is always a nervous energy that starts to build up until the morning of the beatdown. I’m not exactly sure what causes that. Maybe its leading the PAX, maybe its the unspoken expectations of a great workout, maybe its the work that will be required, or maybe its the bean burrito I ate the night before. Well, whatever it is, the date on the calendar doesn’t move no matter what happens the day before. I can’t let my F3 brothers down! <\/p>\n\n\n\n
DISCLAIMER AND WARM UP<\/p>\n\n\n\n
Arrive at the virtual flag in front of NOMA, give the disclaimer and then take off to the coupon pile by Tad Gormley. Man, that is far! Maybe we can move the AO to the baby foundry to be more centrally located to the coupons, but I digress. We arrive at the coupon pile and break the pax up into groups of three (3). 2 pax members grab one coupon each and the other pax member grabs two coupons as we head to the field next to Roosevelt mall. Circle up for a warmup of 20 SSH, 20 Hacky Sacks, 20 High Knees and 20 Butt Kicks, and 20 J-Lows all IC.<\/p>\n\n\n\n
THE THANG<\/strong><\/p>\n\n\n\nLine up in groups of three facing the sidewalk of Roosevelt Mall and perform the following exercises.<\/p>\n\n\n\n
PAX 1 (Timer) – Farmers carry two coupons to the sidewalk and back (25 yards). PAX 2 – Burpee broad jump three (3) times out and three (3) times back. PAX 3 – Thrusters with coupon. 2 rounds<\/p>\n\n\n\n
PAX 1 (Timer) – Farmers carry two coupons to the sidewalk and back (25 yards). PAX 2 – Lunge walk with coupon overhead five (5) times out and five times (5) back. PAX 3 – WW2 situps with coupon. 2 rounds <\/p>\n\n\n\n
PAX 1 (Timer) – Farmers carry two coupons to the sidewalk and back (25 yards). PAX 2 – Side lunge with coupon five (5) times out and five times (5) back. PAX 3 – Sundial – plank walk in a circle with feet on a coupon. 2 rounds <\/p>\n\n\n\n
THANG TWO (2)<\/strong><\/p>\n\n\n\nAbsolution x 10 IC, Angle Grinder x 10 IC and A.L.A.R.M. (Shoulder press, lunge, LBC, run to the sidewalk and back, and mountain climbers all with a coupon.<\/p>\n\n\n\n
Put the coupons back, headed back to the virtual flag and was incensed that the Mothership crew was tresspassing and, of course, mumblechatter ensued :-). With a few minutes left, we do some mobility to cool down.<\/p>\n\n\n\n
COUNTOFF, NAMERAMA and CIRCLE OF TRUST<\/strong><\/p>\n\n\n\nSo honored to lead such a great group of men. Prayed for Rudy’s father, for the safety of Amanda Eller (she is the niece of my mentor and is the missing woman in Hawaii) and that we would positively impact others by being involved and virtuous. <\/p>\n\n\n\n
<\/p>\n
+5<\/span><\/a><\/div><\/div> <\/div><\/div>
<\/div>","protected":false},"excerpt":{"rendered":"
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