It had been a while since YHC had paid his F3 dues, so it felt good to have the Q again. Perfect weather and a great turnout with 20 pax. After a quick disclaimer, we were off with a jog over to the fountain side of oak alley for warmup:
- SSHx25
- IWx25
- Peter Parker x25
- Plank Jacks x 25
- LSSx25
- Burpees x15 (OYO)
Mosey over to the soccer goal for 4 corners, which went something like this:
- Corner 1: 15 burpees, then sprint to…
- Corner 2: 20 V-ups, then bear crawl to…
- Corner 3: 25 lunge jumps, then sprint backwards to…
- Corner 4: 30 mountain climbers, then climb across the soccer goal back to corner 1.
This seemed to be a hit with the pax, so we did an impromptu round 2 with 5 less reps at each corner. Unfortunately, this left us a bit short on time and YHC had to modify the rest of the workout.
We next headed to the levee for “7s” with merkins and squat jumps, starting with 6 merkins at the bottom of the levee and 1 jump squat at the top. Decrease/increase reps in increments of one until you’re doing 1 merkin at the bottom and 6 squat jumps at the top.
We hurried over to the Audubon statute to wrap up with some Dora “1.5” . We only had time for two groups of exercises: 100 dips and 150 hip slaps (on the concrete bollards). Partner one began the exercise, while partner two ran around the neutral ground. Continue to flapjack with partner until reps completed.
Sprint back to the flag and close with the COT.
-Mulligan
