(…posted on behalf of The Wiz…)
3 posted for a beautiful New Orleans morning work out and a new Spartan is born into the world.
The Thang:
½ mile jog from Audobon Golf Course to the levee
Warmup:
- SSH x15
- Imp Walker x15
- Merkin x15
- Mountain Climbers x15
¼ mile jog to the Soccer Field
- Sister Mary Catherine x20 each leg
- 20 yd. down and back run
- Mohktar N’diaye x10
- 20 yd. down and back run
- Burpees x10
- 20 yd. down and back run
- Spiderman Merkin x10
- 20 yd. down and back run
- Mtn . Climbers
REPEAT
- 20 yd. Frog Jump
- 20 yd. Kong
- 20 yd. Bear Crawl
- 20 yd. Dragon Walk
Jacob’s Ladder (7) Pepper Pod SSH and Burpees w/ a Mtn. Climber Modification
1/8 mile jog
6 MOM
- Back Scratcher
- Alt. Leg Curl Crunch
- Push Thru Crunch
- Alt. Leg Lifts
- Arm Reaching Crunch
- Legs Up Touch
- Double Crunch
½ mile run back to our starting point
Burn out set of Pull-ups
COT
Moleskin
A huge congratulations goes out to J. Diddy and his family on the birth of their new baby boy. I’m sure he came out Bear Crawling and we expect to see him at an F3 workout by the end of the week.
This morning was a quieter day than we’ve experienced lately with a few guys being gone out of town but the three that came to be punished laid it all out there.
FNG Cameron was welcomed in the hard way but turned out a strong effort.
We’re looking forward to a beast of a Thursday with Game 5 and J Diddy rolling back into the mix.
