At 6:25 a.m., YHC only saw one other car in the parking lot. YHC had a feeling this may be the smallest group of PAX at the Mothership. Many HNJ PAX were at the T-Bois concert down by the Bayou. Few strong PAX were representing F3 Nola at the Spartan Race in Mobile, AL. T-Claps to Triple Shift, Hokie Pokey, and Fracsac for challenging themselves on completing such a challenging obstacle course. At 6:30 a.m., 5 strong Uptown PAX gathered by the imaginary flag on a cool, wet, rainy Saturday for a beatdown. Uptowners took over the World…. now known as the Uptownship.
Warm-ups
Short mosey to the Peristyle and did the following:
SSHs x 20 IC
Windmills x 10 IC
Grass Grabber x 10 IC
Imperial Walkers x 20 IC
Inch Worm Merkins x 5 OYO
Hill Billies x 20 IC
Mountain Climbers x 20 IC
High Intensity Interval Training (HIIT)
The PAX stayed at the Peristyle and performed the HIIT. The purpose of HIIT is to give it all you got for one minute to get your heart rate up and then rest a minute. The PAX did the following exercises in this order:
1.) Mountain Climber Merkins – do 10 MCs then end with one merkin = one round. Do as many rounds as possible in one minute and scream out each round upon completion. Rest one minute.
2.) Bobby Hurleys – Do 10 Bobby Hurleys = one round. Do as many rounds as possible in one minute and shout out each round upon completion. Rest one minute.
3.) Leg Raises – Do 10 of these = one round. Do as many rounds as possible in one minute and shout out each round upon completion. Rest one minute.
4.) Jump Lunges – 10 lunges = one round. same as above. Do as many rounds as possible in one minute. Rest one minute.
5.) Burpees – 5 burpees = one round. Do as many rounds as possible in one minute. Rest one minute.
6.) Hello Dolly – Do 10 of these = one round. Do as many rounds as possible in one minute. Rest one minute.
Rinse and repeat for another round. So in total, the Uptown PAX toughed out 12 minutes of HIIT.
The Thang
The Uptown PAX moseyed to the fountain in front of NOMA and ran into about 14 Metry PAX plus Quincy from Uptown at the Muscleship. Yes Bogey – you count as a Metry PAX.
Round 1
50 Rocky Balboa IC in front of NOMA,
to the fountain with 15 Derkins IC
to the 2nd light post with 20 Plank Jacks IC
to the 4th light post with 20 Low Slow Squats IC
to the 6th light post with 20 Genuflex x IC
to the 8th light post with 20 Peter Parkers IC
Moseyed back to the steps in front of NOMA
Round 2
30 bunny hops IC in front of NOMA
to the fountain with 15 dips IC
to the 2nd light post with 10 merkins IC
to the 4th light post with 20 Parker Peters IC
to the 6th light post with 20 King Kong shoulder taps IC
to the 8th light post with 20 Mountain Climbers IC. Then moseyed back to the steps in front of NOMA with a 30 seconds rest.
Then moseyed back to the flag and ended with 10 Nolan Ryans on each side IC by Gabrielle.
COT
Count-O-Rama 5 strong UPT PAX, Name-O-Rama, announcements, intentions. No FNGs. Thank You all again for the opportunity to lead. Always an honor to workout with my F3 brothers. SYITG
Lagniappe – Uptown and the World united at the Coffeeteria after the Uptownship and Muscleship beatdown. Photo credit – Bogey.
King Kong
