Pre-Thang – Pull up with only 2 min to spare. Hustle to get the flag planted and get ready to run! No rain but a cold and wet morning.
QIC – Reluctant Yankee (to start)
The thang
Mosey to a spot in front of the NO Art Museum
COP: SSH, Mountain Climbers, Squats, Peter Parkers, Parker Peters, Lunges x 25 IC
Hawgcycle and Chaka Khan catch up to us (Last in)
Mosey to the Lake by Christian Brothers Middle School
Jack Webb to 10 (why does lifting air hurt so bad?)
Mosey to just short of outdoor gym for 6 Min of Mary
Russian Twist, Jane Fonda -both sides, LBC, Flutter, LBC Twist x 20
Hand off the Q to Mr Awesome
Mosey quickly to outdoor gym
Seven man rotation (rotate when squatters complete 9 reps each)
Monkey bars
Inverted rows on low bar
Partnered pumpkin toss squats, 9reps each x2
Dips
Try to climb the diagonal bar
Pullups
That was an intense set of 6 exercises
Cooldown with 3 tai chi wheels each for fun
Introduce sudden change (5 burpees) as mosey toward track – two sudden changes on the way — Tclaps to Bounty Hunter for bringing us Sudden Change
1000 meters of Hades
Run 400m
Walk 100
Run 300m
Walk 100
Run 200m
Walk 100
Sudden change
Run 100m — some strange stares as we ran with a pumpkin — several hundred people preping for the Ole Man River Half Marathon — Hey there is Roots! We miss you Roots!
Overhead: “Hey that dude is running with a pumpkin!” – “yep! a pumpkin”
Hawgcycle -LIFO – You are excused to go work at the food bank – good excuse!
Long mosey to great lawn – two sudden changes on the way
From tree to tree at the great lawn
Walking lunges
Right arm shoulder rolls — straight up cold and VERY wet
Left arm shoulder rolls
Wrestler walk
The YOGA tomatoes couldn’t help but stare at us and wonder what the hell we were doing rolling into giant puddles of cold and wet water.
COT! Good Shout Out by Amnesty. Tclaps brother for stepping up!
Tclaps to Amnesty for agreeing to step up and VQ next Saturday
