Warm Up
All in cadence x 15 except where noted
Single leg swings
Side lunges
Front Lung with elbow touch the ground – hold for 5 count – introduced by Tool at Foundry
Scorpion kicks
Star Plank – hold for 30 count
One leg lung jumps – this would need practice to be effective.
1st – Thang – Catch me if you can – run around the fountain
Pax lined up – Shoulder Press to 20 – Each Pax would count their rep out loud, once reaching 10 the Pax to their left would start, 1st Pax reaching 20 would sprint around the fountain with the next pax once reaching his 20 in chase this continued until all Pax completed 20 reps and attempted to catch the pax ahead of them.
Rinse and repeat except 20 jump squats
Mosey to the Canal St. Mountain
Pax split into 2 groups of 4 –
1st effort sprint to the top of Canal St Mnt. – do 10 Merkins walk back down same side- 10 more merkins
2nd effort sprint to the top of Canal St. Mnt – 10 Merkins walk down back side 10 more merkins
3rd effort sprint up and over to starting point. 10 Merkins
Mosey midway back – introduce new effort – All PAX got into a high plank then did a double under (both feet forward) into a jump squat (legs spreading apart like a jumping jack), transition down to a low plank with a double Peter Parker back to a high plank x 5
Mosey to levee – EMOM – 1-5 start with decline merkin x 1 – run up and over the other side there perform Prison up down (hands over head dropping to alternating knees) x 5 run up and over now decline merkins x 2 up and over then Prisoner Up down x 4 continue until the # are reversed. Key is PAX only got as much rest they earned completing the task in 1 minute before having to start again.
Mosey to flag for some Mary
All 25 x 4 count – Between each effort PAX would transition into high plank for 30 sec count
LBC
Crunch with heel touch
Crunch with legs straight up touching toes (similar to DC)
Crunch while reaching hands between legs
Straight leg scoops over head
Circle Up – Count Off – Name O – Prayer of Thanks giving
