Warm, gloomy, and muggy…perfect conditions for a F3 sweat fest. That’s what YHC encountered as I made my way to the usual Foundry meeting spot. It was 5:26 and not a soul in sight. Was everyone getting their beauty rest? Was I the only one from Team World that was manly (or crazy) enough to post twice in one day??? Fortunately several guys soon rolled up bringing our total to 7 PAX by kick off time. With the Gnarley Nutria 15 hours later, the plan was to keep our legs fresh and focus on the core and upper body. YHC had originally planned to bring out some concrete blocks but hit a snag with rain and time so on to plan B, albeit a hastily thrown together one. Here’s what we did:
Mosey down RM to the grassy area adjacent to the lagoon for a long no-impact warmup with a theme that would build as we went. We knocked out 30ea of the following exercises IC: IPW, AC, WM, Peter Parkers, Low Country Crab, Hill Billies, Shoulder Taps, 2 others??, and closed out with 30 Merkins OYO…..totaling 300 exercises in all.
Then on to the illuminated NOLA 300 sign near the Big Lake. In lieu of lighting 300 birthday candles for our great city, we instead would knock out 300 reps of a few different exercises, starting with:
Partner Plank Slaps, aka Patty Cakes x50 followed by short mosey to lake ledge for Dips x25 OYO (ea PAX)
Then PSx40, Dipsx20, PSx30, Dipsx15, PSx20, Dipsx10, PSx10, Dipsx5….totaling 150 PS and cumulative 150 Dips….only half-way there. A PAX suggested we visit the water fountain so the audible led us to tweak the plan. After a short mosey to hydrate, we knocked out round 2 of above exercises near the museum pond/ledge for a total of 300 PS and 300 Dips….Happy Birthday NOLA! Wait, there’s more….
Circle up around the oval pond/ledge for a few rounds of cumulative count exercises in an effort to once again reach 300:
Round 1 – All PAX hold decline plank position, then in clockwise motion individually knock out a Derkin calling out the count until 100…each PAX did 14-15 in addition to holding a declined plank….lot’s of blood flowing to the head.
Round 2 – Hold Russian Twist position and go around to 100. In hindsight, YHC should have called for continuous RT but either way we were sweating.
Round 3 – Hold inclined plank and go around to 100.
Mosey back to the flag for COT. Great way to start the day!
Tool
