{"id":437462,"date":"2023-10-27T12:58:22","date_gmt":"2023-10-27T17:58:22","guid":{"rendered":"https:\/\/www.f3nola.com\/2023\/10\/27\/splash-pad-split-q-from-russo\/"},"modified":"2023-10-27T12:58:22","modified_gmt":"2023-10-27T17:58:22","slug":"splash-pad-split-q-from-russo","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2023\/10\/27\/splash-pad-split-q-from-russo\/","title":{"rendered":"Splash pad split Q – from Russo"},"content":{"rendered":"

Barely below 70 degrees this morning, with an eye toward early next week temperatures that should be lower. I hadn\u2019t given much thought to a plan, so Pelican and I shared the Q and just did \u201cstuff\u201d. Mostly talked, but we moved around some too. <\/p>\n

Warmup
\nAll 10x IC:
\n– Arm circles
\n– Imperial walkers
\n– Seal jacks
\n– Self love
\n– Toe touches
\n– Cherry pickers
\n– Torso twists<\/p>\n

Thang <\/p>\n

Mosey down to the lakefront to catch a good view of the supermoon. <\/p>\n

At the seawall:
\n20 freak nastys
\n20 durkins
\n20 step ups
\n20 urkins
\n20 IC BSSs
\n10 IC freak nastys
\n20 durkins <\/p>\n

Over to Rips, where it was 5 rounds of 20 calf raises, followed by the trip up and down the stairs. <\/p>\n

On our mosey back, we stopped at each block for 10 merkins, added 20 squats on the second block, 30 crunches on the third, and 40 plank jacks on the last. <\/p>\n

COT, NOR, and Prayer, in that order. Reminder if you\u2019re reading this that tomorrow is the F3 Northshore Monster Mash ™ at 6:30. Join us for bad Halloween puns (like how it will be a frighteningly good time), themed music (yes, Ozzy and Alice Cooper are on the playlist), and more fun. But no candy. <\/p>\n

SYITG <\/p>\n