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{"id":418974,"date":"2020-12-02T19:05:04","date_gmt":"2020-12-03T00:05:04","guid":{"rendered":"http:\/\/www.f3nola.com\/?p=418974"},"modified":"2020-12-02T19:05:22","modified_gmt":"2020-12-03T00:05:22","slug":"playing-the-hits","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2020\/12\/02\/playing-the-hits\/","title":{"rendered":"Playing the hits"},"content":{"rendered":"\nAfter some back and forth as to who would Q The Foundry today, I was summoned by the unwritten F3 by-law that if a Q is unable to attend then I will Q. I think I may need a lawyer for this but Kuch is the one who wrote said by-law so it’s probably pretty air tight. Anyway 8 PAX joined me in the damp cold morning. Since this was a last minute Q I opted to do some research and select some routines from previous beatdowns that I had Q’ed.<\/p>\n\n\n\n
Warm up:<\/strong><\/p>\n\n\n\nMosey around the traffic circle at the end of Roosevelt Mall and stop in the middle of the intersection outside the entrance to the practice track. Circle up.<\/p>\n\n\n\n
- SSH x 20 IC<\/li>
- Windmills x 10 IC<\/li>
- Grassgrabbers x 15 IC<\/li>
- Self love x 15 IC<\/li>
- Arm circles fwd\/rev x 10 IC each<\/li>
- Hillbillies x 15 IC<\/li><\/ul>\n\n\n\n
Tha Thang #1:<\/strong><\/p>\n\n\n\nI opted for a socially distanced Route 66. <\/strong>While in our circle from warm up 1 PAX would run to a bench on either side of the mall. After performing 1 derkin they would yell go to the next PAX and move on to the next bench for 2 derkins, and so on increasing reps with each bench until they have reached the end of the mall. While waiting their turn PAX would hold Al Gore. Once completed derkins at all benches PAX would hold Al Gore until the 6 had completed all rounds.<\/p>\n\n\n\nTha Thang #2:<\/strong><\/p>\n\n\n\nMosey to the back of NOMA where we would split into 3 groups of 3 PAX for Triple Check.<\/strong> In each group PAX #1 held the People’s Chair and PAX #2 held a plank while PAX #3 ran around NOMA. Once PAX #3 completed the loop rotate positions until each PAX had performed all 3 stations. 3 rounds of this was performed by all 3 groups. <\/p>\n\n\n\nTha Thang #3:<\/strong><\/p>\n\n\n\nPAX was lined up and spaced out along the curb in the back of NOMA for Dominoes. <\/strong>Hold L side plank and PAX on the far end would perform 10 merkins. Once he has completed 5 merkins he would call it out and the next PAX would start his merkins. Once 10 merkins were completed by each PAX they would rotate to holding a R side plank until all PAX have completed merkins. After a 20 sec rest break a second round was performed in reverse order beginning with R side plank.<\/p>\n\n\n\nTha Thang #4:<\/strong><\/p>\n\n\n\nMosey back to the end of Roosevelt Mall where we would perform another socially distanced Route 66<\/strong> back to the flag. This time step ups (2 is 1) were the exercise of choice and each PAX would hold a plank until it was their turn to begin. Reps were performed in a descending count. Unfortunately I overshot it and was unable to complete all rounds in time. Thankfully PAX was able to begin some Mary while waiting on me to return to the flag at 6:17.<\/p>\n\n\n\nCount off, Name-o-rama, announcements, intentions, and COT. Thanks again for the chance to lead.<\/p>\n
+1<\/span><\/a><\/div><\/div> <\/div><\/div>
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After some back and forth as to who would Q The Foundry today, I was summoned by the unwritten F3 by-law that if a Q is unable to attend then I will Q. I think I may need a lawyer for this but Kuch is the one who wrote said …<\/p>\n","protected":false},"author":2264,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_f3nola_post_qic":"High Rise","_f3nola_post_pax":"Abacus, Hog's Breath, Kuch, Sheetrock, Snooze, Triple Shift, Walleye, Yamomanem","_f3nola_post_workout_date":"12\/02\/20"},"categories":[18,21],"tags":[332,928,2024,604,1591,1840,305,329,1750],"class_list":["post-418974","post","type-post","status-publish","format-standard","hentry","category-backblasts","category-new-orleans","tag-abacus","tag-high-rise","tag-hogs-breath","tag-kuch","tag-sheetrock","tag-snooze","tag-triple-shift","tag-walleye","tag-yamomandem"],"yoast_head":"\n
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