I have to admit that I anticipated a light and groggy pax this morning following a beautiful Easter weekend here in NOLA. I know I afforded myself an extra beer or two between the Crescent City Classic and family festivities over the weekend. Yankee perhaps anticipated the same when he texted last night to make sure I had the Q on my radar. Too tired to orchestrate a plan last night I figured I’d hash one out on the fly this morning. All was going perfectly while I walked towards the park this morning thinking about the best beatdown possible. All of sudden I see a car creeping down Magazine without its lights on. My heart rate ticked up a bit thinking that maybe this was it. Then as it came closer I noticed it was white Volvo SUV and I remembered that old adage that Crips (or Bloods for that matter) don’t ride in Volvos. That’s just when G-spot came in to focus and I knew that I wasn’t the only one that was groggy! I went back to my resting heart rate. But not for long as I walked up to the virtual flag and saw we had a guest pax in our midst- no other then F3 co-founder OBT. Thanks Yankee for the heads up! At least it will be an authentic beatdown.
The Thang:
Disclaimer and we’re off a traditional Skinny lap.
Mosey counter clockwise around the track to a grassy spot for a warm up:
- SSH IC x 30
- Smurf Jacks IC x 20
- Plank Jacks IC x 30
Mosey to the row bars for 4 groups of 4:
- Rows
- Mountain Climbers
- Jump Squats
- Burpees for the count x 15
Two columns for Indian Run all the way to the benches at the St. Charles entrance fountain:
- Dips IC x 20
- R Leg Power Ups x 20
- L Leg Power Ups x 20
- Derkins => Shoulder Taps => Derkins IC x 10,10,10
Back to the track for some running intervals:
- Mosey
- R karaoke
- L karaoke
- Backwards run
- Mosey
- POW run until halt
Green space by the green for some Mary:
- 10 Burpees OYO (just to mix it up)
- Dying Cockroach IC x 20
- LBT IC x 20
- Hello Dolly IC x 20
- Invitation to Douille to pick the next classic ab exercise, Pickle Pounders (go figure!) IC X 10
Two column Indian Run to the pull up bars.
- 4 groups of 4: each guy doing 10 pull ups while the others Al Gore. When all four are done mosey together back to the flag.
Count off to 16 and namorama. Announcements: Blue Ridge Relay, thanks to OBT for telling his experience with this team building opportunity! Intentions: for a Holy Name dad undergoing cancer treatment MD Anderson and for all the dad’s of new babies including Landing Strip. Thanks for the opportunity to lead!
Post Script: So authentic was the beatdown OBT congratulated me on a good VQ! Here’s hoping perhaps he was little groggy too!
