Pre-Thang
A chilly 43 degrees.
13 PAX in the gloom. Started out as 12 but Chardonnay made it during the first COP after a brutal EH courtesy of RY yesterday. Another good turnout for a Wednesday!
Meet at the virtual flag for introductions (Warn of the long trek we are about to embark on.)
Around the Park is approximately 1.8 miles (meh lets call it 2)
The THANG:
Mosey with butt kicks to the light posts across from the band stand near the track.
Circle up
SSHx30, Imperial Walkersx25, Mountain Climbersx20, Plank Jacksx20 (all I.C.)
Recover
Line up at the far light post while facing the band stand
Bear crawl to next lamp, Sprint to lamp nearest the bandstand and back x2 (Don’t work out legs heavily the day before you plan to sprint… YHC fell on the first sprint.)
Mosey back to track (Hawgcycle watch out for bikes) and along for 1/3 mile while incorporating karaokes and indian run
Circle-up
Low slow squatsx20, regular squatsx20, LBCx30 (all I.C.)
Mosey for 1/3 mile to the benches near the fountain across from LoYOLOla. Full speed ahead for the sprinters.
Dipsx20, Derkinsx15, Imerkinsx10 (all I.C.)
Mosey back to track and along incorporating Indian Run for 1/2 mile
Circle-up
Russian Death Twistx15, Proper Freddy Mercury (AKA Bicycle crunch AKA Russian Freddy Mercury)x20, Dollyx20 (all I.C.)
Recover
Mosey for 1/2 mile to SE corner of park near (AKA are usual favorite starting point) while stopping and partially planking on the way to keep pace with the 6th.
Circle-up at the “usual spot”
Wife Pleasersx20, #noeyecontactallowed
Single leg cross Jumps (each leg)x15
Quick Mosey back to virtual flag to finish up the 1.8 mile adventure.
Plank and wait for 6
with six minutes left
line up at light post near virtual flag.
boo boo bear crawls to next nearest light post with injured left leg
boo boo bear crawls back to original post with injured right leg
high step to Oak Tree about 40 yards away.
line up and sprint back to the virtual flag for a mini plank sess.
standard plank with Roots counting down from 20 (According to roots 3sec = 1 count)
drop down immediately (no rest) to elbow planks with Chard counting us down from 20 (at a more reasonable pace of 1.5sec = 1 count)
COT lead by YHC
Roots informed us that we got in 2.25 miles total during the workout. Not bad for a 45 min workout.
Announcements:
Baton Rouge – NOLA relay race with Roots the Saturday night of Endymion for any of the guys interested.
Friday with Roots at Wolfpack Mtn 530AM
Saturday with Chaka Khan’s VQ (Hawg will finish) @ Storyland 7AM
Monday with Hawgcycle at Pontiff/RockCity 530AM
Wednesday with Sweeper at Audubon/Birdcage
