{"id":441747,"date":"2024-06-12T09:21:27","date_gmt":"2024-06-12T14:21:27","guid":{"rendered":"https:\/\/www.f3nola.com\/2024\/06\/12\/jump-fracn-cowboy-jump-from-fracsac\/"},"modified":"2024-06-12T09:21:27","modified_gmt":"2024-06-12T14:21:27","slug":"jump-fracn-cowboy-jump-from-fracsac","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2024\/06\/12\/jump-fracn-cowboy-jump-from-fracsac\/","title":{"rendered":"Jump Frac\u2019n Cowboy Jump &#8211; from Fracsac"},"content":{"rendered":"<p>YHC showed up with about a minute before go time to one very eager and thrilled Space Cowboy.  All it takes is 2, so it was on. <\/p>\n<p>Brief disclaimer with a mosey to the pad for a warmup of regular stuff and ended with a serious plank-o-rama. <\/p>\n<p>First up was a quarter Murph. Started with a roughly quarter mile, followed by 5 rounds of 5, 10, and 15 pull-ups, \u2018mericans, and squats respectively. Finish the quarter mile with a stop at the Cowboy Mobile to grab a couple jump ropes and a football from the Frac Truck. <\/p>\n<p>First up was burpeebroadjumprope about 20 feet and go deep for a pass. Each went a few times. It was a total disaster. <\/p>\n<p>Next was stations at JPAS. 100 jump rope timer while the other does step ups, \u2018mericans, and big boi sit-ups.  3 rounds was enough. <\/p>\n<p>Mosey to the ramp of doom. 50 jump ropes, bear crawl halfway up, 50 jump ropes, bear crawl all the way up, 50 jump ropes. Repeat back down. <\/p>\n<p>Mosey back to the flag for CoT<\/p>\n<p>Great way to start the day!!<\/p>\n<div class='watch-action'><div class='watch-position align-left'><div class='action-like'><a class='lbg-style1 like-441747 jlk' href='javascript:void(0)' data-task='like' data-post_id='441747' data-nonce='1ccf12b28b' rel='nofollow'><img class='wti-pixel' src='https:\/\/www.f3nola.com\/wp-content\/plugins\/wti-like-post\/images\/pixel.gif' title='Like' \/><span class='lc-441747 lc'>+3<\/span><\/a><\/div><\/div> <div class='status-441747 status align-left'><\/div><\/div><div class='wti-clear'><\/div>","protected":false},"excerpt":{"rendered":"<p>YHC showed up with about a minute before go time to one very eager and thrilled Space Cowboy. All it takes is 2, so it was on. Brief disclaimer with a mosey to the pad for a warmup of regular stuff and ended with a serious plank-o-rama. First up was &hellip;<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_f3nola_post_qic":"Fracsac","_f3nola_post_pax":"Fracsac, Space Cowboy","_f3nola_post_workout_date":"2024-06-12"},"categories":[21],"tags":[321,2555,2237],"class_list":["post-441747","post","type-post","status-publish","format-standard","hentry","category-new-orleans","tag-fracsac","tag-space-cowboy","tag-the-goldmine"],"_f3nola_post_pax":"Fracsac, Space Cowboy","_f3nola_post_qic":"Fracsac","_f3nola_post_workout_date":"2024-06-12","aa":"","ss":"","yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jump Frac\u2019n Cowboy Jump - from Fracsac &#8211; F3 New Orleans<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.f3nola.com\/2024\/06\/12\/jump-fracn-cowboy-jump-from-fracsac\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jump Frac\u2019n Cowboy Jump - from Fracsac &#8211; F3 New Orleans\" \/>\n<meta property=\"og:description\" content=\"YHC showed up with about a minute before go time to one very eager and thrilled Space Cowboy. 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