If you’re Douille: 5 Michelob Ultras, If you’re 86: 2 Rectify Coffee Porters (hint hint Brown Bag), If you’re Sea Man: 2.5 Green Apple Smirnoff Ices. The rest of you earned 4 Bud Lights. (Data courtesy of my first Q with a fit bit)
A fast paced workout with the Tough Mudder in mind was what I planned for the Pax today. The fact I rolled up at 529 and had to run to the flag set the stage for the workout. Disclaimer and off we go.
Mosey down St Charles and back up to the Loyola front lawn. Circle up for a warm up:
- SSH IC X 30
- Imperial Walker IC X 31
- Plank Position for: Plank Jack X 20, Peter Parker X 20, Mountain Climber X 20 with no break and the first mumble chatter
Quick mosey through Loyola campus to the ROTC pull up bars. Divide in to four groups for:
- Pull Ups X 5 and then spot your partner for 5, this is the count
- Box jumps
- Plank
- Bobby Hurley’s
- Repeat
Quick mosey back to Wolf Pack Mountain. Before summit push we warm up with some are circles X 20 and reverse X 20.
Now acclimated form two columns for an Indian Run to the summit. Go.
Once up top:
- Cool down with 1 minute of elbow plank
- On the Six for Dying Cockroach X 20, Real Freddy Mercury’s X 20, Putin X 20
- Side plank leg lifts first on right X 10, on left X 10. A move stolen from my wife’s video which apparently others have seen!
Stairs back to the base and mosey over to the benches in the quad.
- Left leg power steps X 20
- Dips X 20
- Right leg power steps X 20
- Pain: Derkins X 5 –> Shoulder Taps X 20 –> Derkins X 5 and the most mumble chatter of the day.
Mosey to St Charles and Calhoun for Burpees on the street car tracks. 4 sets of 5 at the cross streets until back to flag. 45min 30s and 500 calories!
Count off to 16, thanks to the visitors both from Metairie and Charlotte. Namorama. COT with intentions for RY’s mom’s recovery, friends and coworkers of Frac Sac and El Wire who were recently diagnosed with cancer. Thanks for a chance to lead!
Welcome back Kotter to Beans!