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{"id":440623,"date":"2024-04-17T13:41:38","date_gmt":"2024-04-17T18:41:38","guid":{"rendered":"https:\/\/www.f3nola.com\/2024\/04\/17\/5-rounds-of-zack-attack-from-mayhem\/"},"modified":"2024-04-17T13:41:38","modified_gmt":"2024-04-17T18:41:38","slug":"5-rounds-of-zack-attack-from-mayhem","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2024\/04\/17\/5-rounds-of-zack-attack-from-mayhem\/","title":{"rendered":"5 Rounds of Zack Attack – from Mayhem"},"content":{"rendered":"

Grabbed the Q night before as Mr. Rogers was going to be out of town<\/p>\n

5:30am disclaimer provided
\nLight crowd, with a train in the background before a PAX was seen on the track and another took his own path, as I believe he generally does in life<\/p>\n

Mosey to the east side of the track<\/p>\n

Warmup: GSG (grass slow grabbers), AC, RAC, MC, PPP, CC (crab cakes), SSH<\/p>\n

Informed fellow PAX that I would be sticking with site Q’s theme of fallen hero workouts
\nLet’s remember Zachary Tellier, killed in combat 9\/29\/07 in Afghanistan<\/p>\n

The Thang:<\/p>\n

Rd 1
\n10 burpees
\n5-10-15-20 shuttle run<\/p>\n

Rd 2
\n10 burpees
\n25 merkins
\n5-10-15-20 shuttle run<\/p>\n

Rd 3
\n10 burpees
\n25 merkins
\n50 lunges
\n5-10-15-20 shuttle run<\/p>\n

Rd 4
\n10 burpees
\n25 merkins
\n50 lunges
\n100 abs (50 BB, 50 LBC)
\n5-10-15-20 shuttle run<\/p>\n

Rd 5
\n10 burpees
\n25 merkins
\n50 lunges
\n100 abs (100 LBC)
\n150 squats
\n5-10-15-20 shuttle run<\/p>\n

Mary: FK, WP, DC, crab merkin (no Fast Tax, we cannot, okay fine, then armadillo thing), TS, and something by HG<\/p>\n

Mosey to the flag
\nCOT<\/p>\n

Fellowship of Christian Athletes luncheon at Metairie Country Club May 10th @ 11am, see #mumblechatter in SLACK<\/p>\n

Several special intentions raised up
\nAnd a prayer to be intentional in our actions the rest of the week<\/p>\n

Glad to unexpectedly lead!<\/p>\n