It was a beautiful morning on Lake Pontchartrain, and 17 PAX gathered for a good old fashioned beatdown. I issued the disclaimer, and we headed across the street to the concrete planters along the Lakefront. Once across the street, we circled up for the warmup
Warmup:
- 20 side straddle hops
- 20 plank jacks
- 10 windmills
- Self love
- 15 low slow squats
The Thang:
- We sprinted to planter #1, did one burpee, then sprinted back to yellow line
- We sprinted to planter #2, did two burpees, then sprinted back to yellow line
- We sprinted to planter #3, did three burpees, then sprinted back to yellow line
- We sprinted to planter #4, did four burpees, then sprinted back to yellow line
- We sprinted to planter #5, did five burpees, then sprinted back to yellow line
Next, we circled back up and did the following:
- Hand plank for 1 ½ minutes. While planking we did a merkin every time I said “down”
- Kept legs 6 inches off the ground for 1 ½ minutes. Every time I said “go” we did flutter kicks for 5 seconds
- 20 Carolina Dry Docks
- Kept legs 6 inches off the ground for 1 ½ minutes again. This time when I said “go” we would bring our legs toward our chest and do a reverse crunch
- Box Jump / dip routine on the planter. Started with 7 box jumps / 14 dips, then went to 6 box jumps / 12 dips, etc
After that, we did another run / burpee routine:
- We sprinted to planter #5, did five burpees, then sprinted back to yellow line
- We sprinted to planter #4, did four burpees, then sprinted back to yellow line
- We sprinted to planter #3, did three burpees, then sprinted back to yellow line
- We sprinted to planter #2, did two burpees, then sprinted back to yellow line
- We sprinted to planter #1, did one burpee, then sprinted back to yellow line
Next, we circled back up and did the following:
- Mission impossible plank position for 45 seconds. While planking we did a merkin every time I said “up”
- Did flutter kicks for 45 seconds. Every time I said “stop” we would just hold feet 6 inches above ground
- 10 Carolina Dry Docks
- Got on our six, and kept legs close to our chest in the crunch position. Then every time I said “go” we would put our legs out and bring them back to our chest. This is the oft talked about yet rarely attempted double-reverse crunch. Breathtaking
- Box Jump / dip routine on the planter. Started with 4 box jumps / 8 dips, then went to 3 box jumps / 6 dips, etc
After that, we headed back to the flag for the count-off, name-o-rama, announcements, intentions & prayer. Thanks for the opportunity to lead, fellas. I always enjoy it
