Pre-Thang
Seven men put down the beads, brassieres, booze and painted shoes for a Fat Saturday beatdown at City Park. The weather was particularly amenable.
the Thang
mosey to the backside of the Great Lawn
#tclaps to the Pax: no one was late
Warmup COP in cadence
20x SSH
20x Imperial Walkers
10x LSS
10x Beyoncees (thanks BlueDog)
10x ‘mericans
Short Mosey to some nice concrete benches – grab some stone (in cadence)
12x stepups
12x dips
8x decline ‘mericans
8x incline, wide grip, ‘mericans
12x stepups
Mosey around back of NOMA and stumble upon two little hills about 20 yards apart
OYO – start with 1 cross-fit ‘merican, sprint to the other hill, 9 burpees
sprint back, 2 cf’mericans, sprint again for 8 burpees and so on til 9 cfms and 1 burpee
#tclaps to Roots for leading the PAX
Mosey around the pond toward the baseball field
COP – 5minutes of Mary in cadence
20x LBCs
12x Hello Dollys (no rest)
12x Rosalitas
20x Freddy Mercurys
12x back scratchers
12x high leg crunches
Mosey to the outdoor gym
Circuit #1 (20sec/exercise): overhand dips, monkey bars, reverse grip pullups (chinups), inverted rows, dips, pullups, balance beam
Circuit #2 (10sec/ex): overhand dips, monkey bars, reverse grip pullups (chinups), inverted rows, dips, balance beam, balance beam
Mosey to NOMA and find some nice stairs on the side
OYO – up the stairs, 10 jumping lunges, up the stairs 8 jumping lunges, 6, 4, 2
#tclaps to Tundra leading the PAX
Sprint the NOMA circle
Mosey back to the Peristyle
line up on the ~24+in ledge and look at the pond
dips in cadence x20
20 boxjumps or stepups OYO
Mosey to the flag for 2 min of plank-o-rama
COT
Announcements:
Feb 21 is the Fallen 5k Register Here. (no City Park workout)
Monday – Rawk City @ 5:30 w/Hawgcycle – Pontiff Park in Metairie
Wednesday – Birdcage, Magazine entrance of Audubon @ 5:30 – in search of Q
Friday – Wolfpack Mountain, Front of Audubon Park – 5:30am w/ Roots
