Eleven NOLA F3er’s and a visitor from Alpharetta joined the PAX on this “crisp” Mothership workout. Could this be the swan song for YHC Q’ing the NOLA Mothership only these 12 men seemed to care… cue violins. YHC tried to make it memorable:
Disclaimer
PAX Divided into groups of 3
“Sudden W” = 10 Dr. W’s
The Thang
Mosey to the Great Lawn
Sudden W
Obligatory warm-up: Side Straddle Hop (IC) x10, Imperial Walker (IC) x 10, and Peter Parker (IC) x10
Mosey, then Sudden W to wait for Maverick
Mosey to the Foundry
Mumble chatter about the ropes hanging from pull-up bars
Sudden W
YHC distributed index cards and pens for each group to complete:
200 Pull-ups (>50 each)
500 Merkins
800 Air Squats
Gave each team 2 minutes to strategize how to use rope to aid in pull-ups and plan exercise rotation
Promised winning team would be happy at the end
3 Sudden W dispersed in the middle of Team Murph Workout
Winners: Maverick, Bongo, and YHC picked up ropes while…
Everyone else Frog Hop to drinking fountain
Sudden W
LBCs (IC) x25
Mosey to the Museum Steps
Maverick briefly sang Roxanne to us:
Merkin on Roxanne
Plank Jack on Red Light
Mosey to the Great Lawn
Partner up for 4 sets of:
1) AMRAP LBC’s
2) Wind sprint width of field and back
Flutterkicks (IC) x30
Sudden W
Mosey to the Flag
Special intentions: Mason and Crohn’s Disease, Brady and behavior treatment, and YHC Family Moving
Special thanks to Fondue Guy for posting on his vacation
Great workout, SFx. Hope you are enjoying Day 1 in Philly, we will miss you here – I count on you to correct my form, and I’m not sure I trust any of the rest of this band of fools…