A Wednesday Tradition

“To know nothing of what happened before you were born, is to forever remain a child.” – Cicero

Before there was Lafitte’s Plunge, Okwata, or The Foundry; there was The Birdcage: F3NOLA’s original Wednesday beatdown.  YHC loves a good tradition!  It’s always good to go back to the basics every once in a while.  Don’t get me wrong, change and innovation are great and necessary, but it is tradition and history that forms your values and perspectives.

Fourteen men of NOLA decided to take their DRP in Audubon Park, and YHC was excited to start… but first…

DISCLAIMER

The Thang

Warmup mosey around the the club house parking lot and over to a grassy area by the bandstand.

COP #1

15x Seal Jacks IC
15x Cowbell Jacks (aka Smurf Jacks) IC…

Cowbell wasn’t impressed:

But YHC doesn’t care!

15x SSH IC
15x Plank Jacks IC
10x Burpees OYO

Quick mosey over to the 3rd light pole, and partner up as YHC explains what we are getting into.

Circuit #1

1min x Gassers (run to the 2nd/4th light pole and back to 3rd)
10x Power Squats IC
10x Alt. Lunges IC

Repeat one more time, then mosey over to the running track and circle up.

Circuit #2

10x 8-count Body Builders IC
10x Plank Hops IC
10x In-and-Out Planks IC

Repeat one more time, then mosey over to the Birdcage, and partner up again.

Dora 3-x-1:  Each team complete the following reps as a team.

300:
Pax 1 = Dips (count)
Pax 2 = run 100m forward, then run backward 100m, flapjack w/ Pax 1.

100:
Pax 1 = Hip Slappers (count);
Pax 2 = 10 Lunges out, run back, flapjack w/ Pax 1.

Mosey back to the flag…1.5 minutes left…time w/ Mary!

COP #2: 1.5MOM

20x Crunchy Frogs IC
20x Flutter Kicks IC

Circled up for the COT, which included the Countoff, Nameorama, Shoutouts and Prayer.  Thanks for letting me lead!

Moleskin

Grow Ruck is 06.10.17.  Mark your calendars!  Trust me, it’s worth doing!  #CSAUP

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