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{"id":404799,"date":"2019-06-10T22:42:15","date_gmt":"2019-06-11T03:42:15","guid":{"rendered":"http:\/\/www.f3nola.com\/?p=404799"},"modified":"2019-06-14T18:09:49","modified_gmt":"2019-06-14T23:09:49","slug":"my-cadence-is-pure","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2019\/06\/10\/my-cadence-is-pure\/","title":{"rendered":"My cadence is pure"},"content":{"rendered":"\n

I missed F3 last week while I was out of town – in Puerto Rico. I enjoyed the break but F3 buckteeth worked me pretty hard in the Isla de Encanto. <\/p>\n\n\n\n

Saw Tube Steak first thing and I offered him a high five and he gave me knuckles – so that started off the 10th of June in an awkward manner. It was a breezy and cool AM. Gave a serious disclaimer then we started our beatdown.<\/p>\n\n\n\n

Mosey to the Oak Alley for some hand release merks 10, 8, 6, 4, 2 for a complete 30 hand release merks. Back to the track and a decent paced mosey to the row bars. At the rows we did Rows, Hand Release Merks, SSH, Imp Walker Squats (12 is the count), and Mtn Climbers. 5 stations.<\/p>\n\n\n\n

Then we did a long run to the fountain. Run a running man, then jog one. Ping Pong to the 6 until all the PAX are at the fountain. Funny some of the fast guys went to sweep the 6 but it wasn’t one of our guys.<\/p>\n\n\n\n

At the fountain we did right leg step ups, left leg step ups, decline merks, incline merks and dips. Had to stop the PAX for not being in sync. #mycadenceispure<\/p>\n\n\n\n

Back to the track – Hallelujah run to the golf green. <\/p>\n\n\n\n

At the green we did dying bug x 25, low country crab x 20, o mary x 12, russian twist x 15, and jingle vader led us in 26 flutter kicks. <\/p>\n\n\n\n

Back to the track – we ran to the pull ups – monkey bars. Here we did XYZ while some pax did pull ups. Ran out of time here – so we cleaned up with horses to the stable. Plank and wait at the flag. Got to the flag at 614am so we did squats until 615.<\/p>\n\n\n\n

Lots of good times in the GLOOM. Closed with a prayer for my friend with cancer, for the people still recovering in Puerto Rico. <\/p>\n