{"id":439635,"date":"2024-02-23T13:01:00","date_gmt":"2024-02-23T18:01:00","guid":{"rendered":"https:\/\/www.f3nola.com\/2024\/02\/23\/a-typical-splash-pad-friday-from-russo\/"},"modified":"2024-02-23T13:01:00","modified_gmt":"2024-02-23T18:01:00","slug":"a-typical-splash-pad-friday-from-russo","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2024\/02\/23\/a-typical-splash-pad-friday-from-russo\/","title":{"rendered":"A typical Splash Pad Friday – from Russo"},"content":{"rendered":"

Return to the 60s for a temp this morning, 62 or thereabouts to be more precise. A return to the dynamic duo after a few weeks of sickness, guest stars, laziness, holidays, other. Great mumble as always, revolving around warranties, insurance, and ESG. <\/p>\n

Warmup (all 10x JC) <\/p>\n

– Toe touches
\n– High knees
\n– Arm circles
\n– Imperial walkers
\n– Cherry pickers
\n– Torso twists <\/p>\n

Thang
\nMosey down to the lake and back, stopping each block to add on group of 10, eventually getting up to a set of: <\/p>\n

10 merkins
\n10 monkey humpers
\n10 squats
\n10 gas pumps
\n10 groiners <\/p>\n

Also included 2 calf raises up each of rip\u2019s steps and a minute of Rocky Balboas (2x), with 10 IC freak nastys, BSSs, and step ups (also 2x) at the sea wall. <\/p>\n

COT, NOR, Announcements, Prayer, and we headed out. <\/p>\n

Quick note: Pelican and I\u2019s church St. Timothy is having a men\u2019s dinner and guest speaker on Thursday, 3\/14 if anyone is interested in joining us. I hear that a couple men have already committed, but there will be plenty of room. Tickets are $10 and the meal alone is worth the price of admission. <\/p>\n

SYITG<\/p>\n