We looked…
but they didn’t come. Not even one of them showed up! ….Oh well. #KarmaFartsack
Anyway, we had a little bit of rain + a little muggy + lots of puddles = the perfect gloom! Eleven legendary men of NOLA decided to become better men today! As Cowbell says, “Leeeggoo!!” – but first…
DISCLAIMER
Warm up mosey along Root’s club house route and over to the bandstand… no shadows lurking..
COP #1 – IC: FLIGS Warm up
- 30 x Front/Side Jacks
- 10 x Leg Swings (1…2…) Back Lunges (3…4…) – Right leg first, then left.
- 30 x Imp. Walkers
- 10 x Good Mornings
- 3 x Sun Salutations (Namaste)
- 3 x Slow Merkins (10 sec down, 10 sec up…repeato x 2)
Mosey over to the lamppost and lineup at the road for Stop #1.
Stop #1 – OYO: Merkincides
- Start with 10-15 Merkins, then the PAX runs to the first lamppost and back to complete 10-15 more Merkins at the start line, then runs to the second lamppost…until completion (5 lamppost in total).
Plank up and wait for the Six at the start line. Once all are accounted for, Agility drills to each lamppost:
- Walk to #1 (not agility, but it’ll do)
- High skip to #2
- Fast skip to #3
- Karaoke to #4 (face parking lot)
- Karaoke to #5 (back to parking lot)
Mosey towards soccer goal, and stop at a grass patch along the way.
COP #2 – IC: Leg City
- 10 x Front Lunges (1…2…) Squat Jacks (3…4…)
- 10 x Right Lunge (1) Squat Jack (2) Left Lunge (3) Squat Jack (4)…..OSHA be like:
- 10 x Moving Plank (1) Low Squat Hold (2…3…) High Plank (4)
- 10 x Low Squat Hops … it’s just a one inch hop guys!
- Calf Progression: Right leg first, then Left leg
- 10 x Single Leg Calf Raise
- 10 x Single Leg Hops
- 10 x Burpees
Continue our mosey to the goal post.
PAX partners up and gets ready for Dora 1.
- Teams of 2 Pax working together to reach cumulative exercise goals. Pax #1 executes as many reps as possible while Pax #2 performs pull ups to burnout on the goal. Flapjack until team goal is reached.
- Goals:
- 100 reps: Plank Punches (a.k.a. Mayweathers)
Mosey back to the grass patch we found on the way.
COP #3 IC – Plank work
- 15 x Shoulder Taps (Pax in High Plank, and tap right shoulder x 15..flapjack to left)
- Pike Work: In High Plank, Pax then moves to pike position the following ways:
- 15 x 4 Step Walk
- 10 x 4 Hop
- 10 x 1 Hop
Mosey back to the flag for Name-O-Rama, Shout-Outs, & Prayer.