{"id":443052,"date":"2024-08-21T15:30:32","date_gmt":"2024-08-21T20:30:32","guid":{"rendered":"https:\/\/www.f3nola.com\/2024\/08\/21\/the-rusty-q-from-space-cowboy\/"},"modified":"2024-08-21T15:30:32","modified_gmt":"2024-08-21T20:30:32","slug":"the-rusty-q-from-space-cowboy","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2024\/08\/21\/the-rusty-q-from-space-cowboy\/","title":{"rendered":"The Rusty Q – from Space Cowboy"},"content":{"rendered":"

After being on the mend for the past 3-4 weeks, I was looking forward to getting out to the local AO again and seeing everyone. When I arrived, my welcome back gift from @Charmin, @Chips, and @War Eagle was Q duty for today\u2019s workout so I had to make something up on the fly. Although I was able to come up with something, I soon found out that I was a little rusty on F3 protocol, counts, etc. after not being a Q for 3-4 weeks and, thankfully, @Charmin was quick to point out my mistakes and corrections. <\/p>\n

Warmup
\nSlow squats x10
\nAbe Slogodas x10
\nForward Arm Circles x 10
\nBackwards Arm Circles x 10
\nSeal Claps x 10
\nHillbillies x 10<\/p>\n

The Thang<\/p>\n

Today we took the Lasalle 1.25 mile path starting at the flag, past the Saints facility, around the NOLA Gold field, past JPAX and then back to flag.<\/p>\n

1 burpee every other light pole (104 light poles in total or 52 burpees)
\nIn between every other light pole, we did a mix of light jog and lunges
\nAt certain points on the path, we also performed 20 reps of squats, merkins, BB situps, and crunches
\nAt JPAX, we did lunges and backpedal up\/down the ramp, step-ups x 20, and 3 sets of dips x10. <\/p>\n

Back to flag. COT. Glad to be back.<\/p>\n