7 strapping men met in the dew-drenched grass of New Orleans’ city park for a beat down. Reveille and MrAwesome were more than willing to hand one out.
The Thang
(note – a “strong man” exercise was thrown out randomly throughout the work out. The strong man is a jumping lunge, whilst holding hands on the hips, vocalizing a ‘hup’ every time the man is in the air.)
Mosey from the flag toward Tad Ghormley (we need a name for that place), stopping in the great lawn for a strong man. Continue to mosey toward stadium dr for the first COP.
COP
SSH x 25
Knee slappers x 10 (jump in the air, slapping knees to hand stretched out at shoulder height).
‘Merkin x 12
Mosey to baseball field behind Ghormley
Throw in 12 x Good Morning’s for a little more warm up
Home Runs
Run to first base, do 10 burpees
Run to second base, do 20 diamond merkins
Run to third base, do 30 squats
Run to home, do 40 LBC’s
Mosey toward the football field
Strong man (hehe)
Line up on 6yd box
Spiderman walk to Penalty Box
Crab walk to random goal in middle of the pitch.
Bear crawl to center field
Frog hop back to random goal in middle of the pitch.
Lunge walk back to 6yd box
Mosey to Outdoor gym
Hand over Q to MrAwesome
30 second intervals – 10 sec rest
1 up and over the monkeybars, cross back underneath (backwards if you can)
2 ‘wall jumping’ the dip bars
3 L sits
4 static hang on pullup bars
5 burpees
6 plank with a bag
end with trios or a line of hand held inverted rows
mosey toward the track. stop at a nice grassy area on the way
animal movements of around 10 yards
bear crawl (forward, side, other side, back)
crab walk -forward
shoulder (ninja) rolls
crab walk again
plank in a circle until everyone has done 8 burpees
mosey to the track for 1000 meters of Hades
(MrAwesome issues the challenge to do 15 burpees for each person who beats him each time)
400meter sprint around track
100meter recovery
200m sprint
100m recovery
100m sprint
100m recovery
long easy mosey back toward flag
COT
MrAwesome completes the burpees that he owed for getting beat.
Moleskine:
TClaps to our Q MrAwesome for giving incentive to push harder.
Tclaps to the PAX for pushing through after the football field. You had YHC thinking you were spent.
“Who knew a ninja was an animal?”
Hup, hup, hup, hup, hup, hup, hup, hup, hup, hup.
Announcements:
Our very own roots and sweeper are both taking on 26.2 miles tomorrow, cheer them on!
Monday at pontiff park, 5:30am, Hawgcycle at the Q
Wednesday at Audubon Park pull up bars, 5:30am, Bluedog? at the Q (you owe us)
Friday at Entrance to Audubon park, 5:30am, Roots back at the Helm
