{"id":443169,"date":"2024-08-27T07:47:03","date_gmt":"2024-08-27T12:47:03","guid":{"rendered":"https:\/\/www.f3nola.com\/2024\/08\/27\/early-bird-at-the-goldmine-from-fracsac\/"},"modified":"2024-08-27T07:47:03","modified_gmt":"2024-08-27T12:47:03","slug":"early-bird-at-the-goldmine-from-fracsac","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2024\/08\/27\/early-bird-at-the-goldmine-from-fracsac\/","title":{"rendered":"Early Bird at the Goldmine – from Fracsac"},"content":{"rendered":"

The early bird test AO at Lasalle on Tuesday at 0500 continued with YHC stepping up with War Eagle and Pinewood posting to see what was in store.
\nWith the speaker belting out a playlist far better than anything Bolt could produce, the disclaimer was given and it was off to the warmup pad. <\/p>\n

Quick mosey to the truck for some toys<\/p>\n

First Thang – Stations<\/p>\n

Kettle Bell Swing 50#
\nSand Bag Squat 60#
\n100 m run with 3 burpees (timer)<\/p>\n

2 rounds<\/p>\n

Substitute battle ropes for Kettle Bell and go 2 more rounds<\/p>\n

Last Thang<\/p>\n

1 burpee at each light pole as we work around the GoldMine. With time becoming a factor, change to every other light. <\/p>\n

Made it back to the flag right on time<\/p>\n

COT<\/p>\n

Can\u2019t make a workout because you have to get the kids to school? Need to get to work early? Want to spend more time at coffeteria? Whatever tickles your fancy, the early bird Tuesday AO might work for you!<\/p>\n

SYITG <\/p>\n