{"id":444283,"date":"2024-10-21T16:09:28","date_gmt":"2024-10-21T21:09:28","guid":{"rendered":"https:\/\/www.f3nola.com\/2024\/10\/21\/10-years-and-1-day-later-from-reluctant-yankee\/"},"modified":"2024-10-21T16:09:28","modified_gmt":"2024-10-21T21:09:28","slug":"10-years-and-1-day-later-from-reluctant-yankee","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2024\/10\/21\/10-years-and-1-day-later-from-reluctant-yankee\/","title":{"rendered":"10 Years and 1 Day Later – from Reluctant Yankee"},"content":{"rendered":"

Re-enactment of the first ever official F3 Nola workout<\/p>\n

The Thang:<\/p>\n

Gandalf\u2019s Q (played by Hawgcycle)<\/p>\n

Mosey to a space near the football field, backwards run, side-shuffle left, side-shuffle right
\nCircle of Pain (COP):
\nSide-Straddle Hops in cadence x15
\nMerkins in cadence x12
\nImperial Walkers in cadence x15
\nMountain Climbers in cadence x20
\nSlow Squats in cadence x10
\nWide-Arm Merkins in cadence x10
\nDiamond Merkins in cadence x10
\nMosey to bridge
\n11s across the bridge with burpees on far side and jump squats on near side #crowdpleaser
\nPlank-O-Rama: Regular, Elbows, Left Hand\/Leg High, Right Hand\/Leg High, Mission Impossible (10 count from Fracsac)<\/p>\n

Reluctant Yankee\u2019s Q (Played by Triple Shift)<\/p>\n

Mosey back to track
\n6 Minutes of Mary:
\nLBCs in cadence x10
\nHello Dollys in cadence x10
\nHigh Dollys (Rosalitas) in cadence x10
\nBicycles (Freddy Mercury) in cadence x10
\nDying Cockroach in cadence x10
\nFlutter Kicks in cadence
\nQuick mosey one full lap around the track<\/p>\n

Chong Li\u2019s Q (Played by Reluctant Yankee)<\/p>\n

Loooooong mosey to picnic tables under the bridge
\nChong Li Special:
\nDecline Merkins in cadence x16
\nRight Leg Squat in cadence x8
\nIncline Merkins in cadence x16
\nLeft Leg Squat in cadence x8
\nDecline Merkins IC x12
\nRight Leg Squat IC x6
\nIncline Merkins IC x12
\nLeft Leg Squat IC x6
\nDecline Merkins IC x8
\nRight Leg Squat IC x4
\nIncline Merkins IC x8
\nLeft Leg Squat IC x4
\nDecline Merkins IC x4
\nRight Leg Squat IC x2
\nIncline Merkins IC x4
\nLeft Leg Squat IC x2
\nMosey back to the track
\nTwo Rounds With Tyson happened in original beatdown, but ran out of time. Yankee gave Fracsac the Q for last minute, so it was 10 burpees for the 10 years of F3 Nola!
\nMosey back to shovel flag
\nCircle of Trust (COT)<\/p>\n

NMM<\/p>\n

This beatdown was held 10 years and 1 day after the original launch. T-Claps to all who kept this great thing going!<\/p>\n

Not sure how they squeezed in 2 rounds of Tysons on that first day. The OGs were 10 years and 1 day older, so\u2026..<\/p>\n

4 OGs were present- Hawgcycle, Reluctant Yankee, Triple Shift, and Redfish<\/p>\n