{"id":441462,"date":"2024-05-29T15:57:34","date_gmt":"2024-05-29T20:57:34","guid":{"rendered":"https:\/\/www.f3nola.com\/2024\/05\/29\/your-core-will-thank-you-later-from-space-cowboy\/"},"modified":"2024-05-29T15:57:34","modified_gmt":"2024-05-29T20:57:34","slug":"your-core-will-thank-you-later-from-space-cowboy","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2024\/05\/29\/your-core-will-thank-you-later-from-space-cowboy\/","title":{"rendered":"Your Core Will Thank You Later – from Space Cowboy"},"content":{"rendered":"

Another humid morning at Kennarie Ridge but the PAX showed up promptly at 530 and ready to go for their Wed beatdown. Those participating included our full time Kennarie Ridge residents, Boo Boo and War Eagle, but also some welcomed guests like Pool Boy, Mahatma, and FracSac. At 5:30, I gave the disclaimer and we headed for the pad.<\/p>\n

Warmerama
\nLow squats x10
\nGrass grabbers x10
\nSlow Abe vigodas x10
\nForward arm circles x 15
\nBackwards arm circles x 15
\nHillbillies x 10
\nSSH x 20<\/p>\n

After warmups, we headed to the concrete path that encircles JPAX. <\/p>\n

Thang 1 \u2013 The concrete path that encircles JPAX consists of 24 total light poles.\u00a0 This workout consisted of 12 separate groupings with each containing a first exercise that covers the distance over 2 light poles along JPAX walkway; and, a second exercise that is performed at the 2nd pole.\u00a0 This process continues every 2 poles (that\u2019s every 2 poles, not 1 pole, Frac) until we completed the path around JPAX.
\n1.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 High Knee Claps
\n Imperial Walkers x 25
\n2.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Lunges
\n Mountain Climbers 2-1 x 40
\n3.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Butt kickers
\n Twisted knee taps x 40
\n4.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 High Knees
\n Burpees x 20
\n5.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 High Knee Claps
\n American Hammer 2-1 x 25
\n6.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Lunges
\n Freddy Mercury 2-1 x 40
\n7.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Butt kickers
\n Flutter kicks 2-1 x 40
\n8.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 High Knee Claps
\n Imperial Walkers x 25
\n9.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Lunges
\n Mountain Climbers 2-1 x 40
\n10.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Butt kickers
\n Twisted Knee Taps x 40
\n11.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 High Knees
\n American Hammers 2-1 x 25
\n12.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 High Knee Claps
\n Flutter kicks 2-1 x 40
\n\u00a0
\nWe completed the entire circle around JPAX with time to spare so we proceeded with Thang 2.<\/p>\n

Thang 2 \u2013 We headed to the front of JPAX where we commenced with 11\u2019s consisting of Box Jumps and Marine Burpees. Unfortunately, we had to cut it short due to time but we completed at least 7 rounds (Mahatma was the lead).\u00a0
\nHeaded back to flag.\u00a0 COT.<\/p>\n