A Pax of 12: 11 men of NOLA and 1 visitor from Columbia, SC posted at WPM to kick off the 4th of July weekend. Rosenbagger was in for a week long electrical conference, I believe. Tclaps Rosenbagger for posting!
DISCLAIMER
Tha Thang
Warmup mosey around St. Charles and over to the Tulane lawn.
COP #1
20 x Press Jacks IC
20 x Peter Parkers IC
20 x Low Slow Squats
Mosey over to the bottom of WPM (North side) and line up for an explanation:
Climbing the Mountain:
Pax will perform mini-COPs at the South (Lower Body – Specific) and North (Upper Body – Specific) while climbing WPM. Once done a COP, move to the next area and Plank/Al Gore for the #six.
Start at (1 – North) and Frog Hop up to (2 – South)
COP #2 (2-South):
10 x R. Calf Raise IC
10 x R. Pogo IC
10 x L. Calf Raise IC
10 x L. Pogo IC
Backward run up to (3-North).
COP #3 (3-North):
15 x Shoulder Taps IC
10 x Shoulder Tap Merkins IC
Mosey to (3-South)
COP #4 (3-South)
10 x R. Lunge IC
10 x R. Low Lunge Pulses IC
10 x L. Lunge IC
10 x L. Low Lunge Pulses IC
Low Shuffle (Right side facing) to (4-North)
COP #5 (4-North)
15 x Table Top Dips (R. Leg Up) IC
15 x Table Top Dips (L. Leg Up) IC
Mosey to (4-South)
COP #6 (4-South):
15 x Squats IC
15 x Low Squat Pulses IC
Low Shuffle (Left side facing) to (5-North)
COP #7 (5-North):
10 x Burpees OYO
Mosey to (5-South).
COP #8 (5-South):
10 x R. Leg Balance Reach IC
10 x L. Leg Balance Reach IC
Duck Walk up to (6-North)…This sucked!!
COP #9 (6-North):
10 x Roombas IC
Mosey over to (6-South).
COP #10 (6-South):
Plie work: Pax hold a low wide squat and does the following:
10 x Arms Out to Front IC
10 x Arms Out to Above IC
5 x Arm Circles Forward IC
5 x Arm Circles Backward IC
Last mosey up to (7-North).
COP #11 (7-North): 6MOM
15 x Flutter Kicks IC
15 x Hello Dolly IC
15 x Penguins IC
15 x Dying Cockroachs
20 x Putins (a.k.a. Russian Twists) IC
Mosey down the stairs and over to the Alley of Benches. Pax lines up at each bench for the final COP.
COP #12:
I want to name this COP the Freak Nasty (I dip, you dip, we dip) #lex
15 x Dips IC
12 x Dips IC
10 x Dips IC
Back to the flag. Held the COT, which included the Countoff, Nameorama, and Prayer.
Thanks for letting me lead!
Naked Man Moleskin
Humidity is heating up.. make sure to drink plenty of water (OSHA approved).
What is it called when the Q splashes merlot? I was very close to doing this. RY probably knows… He is a lex guru.
GO Ruck is 11/11/16…Be There!
