6 PAX gathered at Pontiff Playground in the foggy Ole’ Metairie gloom for a kickstart to the week. We had to plant a virtual flag today after the shenanigans at City Park on Saturday.
The Thang
- Mosey to the Rock pile for our Warm-Up
- Warm-up COP: SSH x 39; Imperial Walkers x 40; Good Mornings x 15
- Select your rock and Mosey to the flag football field
- Rock COP: Several sets of Upright Row, Shoulder Presses, and Squats all IC and of varying reps. We totaled 50 IC Counts (100 reps) of each exercise.
- Run the loop around the park (1 mile)
- Upon returning from the run start in with several more sets of Upright Row, Shoulder Press, and Squats OYO. Trying to get in 100 reps of each.
- Return rock to the rock pile
- Mosey back to the virtual flag. We arrived in time to finish with 45 seconds of elbow plankin’
Moleskin
Today’s workout was inspired by the Cross Fit workout known as the Murph. It was inverted and extremely modified. YHC has a long way to go, but maybe one day we will do an actual or at least a slick Murph at one of the NOLA AOs. If you have time, you may want to check out the Wikipedia page of Lt. Michael Murphy. It is a humbling read. There is also a book and a movie about the Operation where he lost his life. http://en.wikipedia.org/wiki/Michael_P._Murphy
- T-claps to RY for pushing YHC on the 1 mile run, to Rev for selecting Gibraltar, and to Amnesty for sharing the load of Gibraltar.
Announcements
- Wednesday – 5:30 @ The Birdcage w/ Blue Dog
- Friday – 5:30 @ Wolfpack Mountain
- Saturday – 7:00 @ CP (Peristyle) – Come out and support Chaka in his VQ
- Let Roots know if you are interested in the Rouge-Orleans Ultra Relay http://www.therougeorleans.com/
