YHC was in a deep slumber at 0524 this gloom, but thanks from a call from Cowbell #Tclaps, I shot out of bed like:
You see, it’s one thing (a terrible thing) to fartsack on a fellow brother of the NOLA Pax, but it’s another thing (never..ever.. do this) to fartsack when it is your Q! Since Okwata is only a hop, skip, and a jump from my place… YHC was there right on time with the flag to make our Pax of 6! Honestly, YHC was still sleeping, and didn’t even notice a FNG (Surge) amongst the Pax. Tclaps to Surge for posting! … but anyway, lets get to it… but first
DISCLAIMER
Tha Thang
Warmup COP
15x Squats IC
10x Squat Hops IC
16x Plank Jacks IC
15x Merkins IC
Sorry for the miscounts, I was still waking up….
But after that, I was ready to roll! Mosey on over to Canal Blvd for some circuit work.
Canal Cycle
Course map is as follows: Run up the street to top of levee, and then across to other side. Before going down, complete the leg-specified exercises #dontskipLEGDAY or you end up like this hulk:
Once finished the legs, run down and back to start for some upperbody work. Repeat x 4
Round #1: 15 x Monkey Humps OYO (On Levee) / 15 x Elevator Merkins IC (At Start)
Round #2: 15 x Squat Jumps OYO / 10 x Alt. Shoulder Taps IC & 10 x Alt Shoulder Tap Merkins
Round #3: 15 x Sumo Squat Kicks (Both Leg Kicks = 1 Rep) / 10 x Under the Fence Merkins
Round #4: 6MOM (15 x Crunchy Frogs IC, 8 x Alt. Leg Pistons IC, 8 x R. Leg Lift/Extend IC, 8 x L. Leg Lift/Extend IC, 15 x Flutter Kicks IC, 15 x Hello Dolly IC)
Mosey on over to the lake to check out the view (check out @F3NewOrleans for the pictures), and line up by the benches/ledges.
More Arm Work
15 x Dips IC
10 x Incline Merkins IC
15 x Dips IC
10 x Incline Merkins IC
20 x Low Slow Dips IC
2 x Vinyasas OYO
Back to the flag, where we had the Name-o-rama, Shoutouts, Prayer. Thanks for letting me lead! See yall at our 2nd F tonight at the Bulldog (Magazine) for 7pm.
