Us world folks had our Gnarly Nutria warm up RUN yesterday, because we have AO’s on Tuesdays and Thursdays too… y’all should try it, uptown. It’s pretty cool!
So today, YHC decided to have a light foundry workout with minimal running and lots of stretching.
5 PAX on yet another hot and humid NOLA morning.
Slowsey to the track for:
COP #1: WARM UP
-5 X Burpees OYO
-20 X SSH
-20 x J-Lo’s
-20 X Imperial Walkers
-20 X Peter Parkers
-20 X Windmills
-20 X Mountain Climbers
-5 X Burpees OYO
Slowsey to the Foundry:
90 degree arm hangs, #tclaps to Walleye for a solid 1 min hang
5 Station Circuit:
30 X LBC (Timer)
Pull Ups
Dips
Rows
Merkins
Repeat X 2 (20 X LBC, 10 X LBC)
Straight arm hang burnout.
Slowsey back to the track for:
COP #2: MARY/ STRETCH
20 X Flutter Kicks
20 X American Hammer
20 X Penguins
20 X LBC
20 X Hello Dolly
Our in-house Stretch/ Yoga specialist, Shorty, was supposed to take over at this point, but his F3 name was Snooze this morning.
YHC had to make up something on the fly.
Various stretch work with long holds, concentrating on legs.
light mumblechatter was had about what color we’d like the trophy to be, how many beers we can finish while waiting on Uptown to finish, what time the uptowners will get their pedicures tomorrow, etc.
Slowsey back to the flag for count off, name o rama, announcements, intentions, and prayer.
Looking forward to the Gnarly Nutria!!
Be there or be lame!
Thanks for letting me lead,
Cowbell
