Even at 0630 the heat and the humidity were present, but 7 men committed to give it their all and push through it. A brief disclaimer was given, followed by a short mosey to the NOMA steps for a warmup:
- SSH IC x 31
- IW IC x 15
- Abe Vigodas IC x 10
- GG IC x 10
- Bat wings – AC fwd and back, OH Clap, Seal Clap, Moroccan Night Club
Start off with Ascending ‘mericans on the steps of NOMA. Start with 1 at the bottom and increase to 8 at the top.
Mosey to some cones set up about 30 yards apart in the grass. Here’s what happened:
- Bear Crawl IC to midway, followed by 10 ‘mericans, then bear crawl to the end IC followed 10 more ‘mericans
- Lunge Walk IC/monkey humpers IC on the way back
- 11’s OYO, with Burpees on one side, run between, Bonnie Blairs on the other end (2 is 1 on BB’s)
Circle up for Embrace The Suck:
- 7 SSH’s, 7 ‘mericans, 7 Bobby Hurleys continuously OYO for 3 minutes
- 1 minute rest
- 3 more minutes of The Suck
Mosey behind NOMA for Sunday Mornings
- 10 air presses in Peoples Chair, 5 Donkey Kicks, followed by 1 BTTW Shoulder Press (That’s 1) x 5
- Finish with Rocky Balboas IC x 15
Mosey back to the 3 Shovel Flags for COT
NMM
This was Door Dash’s first visit to The Renaissance, he’s a solid The View guy. Glad to see him make it out.
Iron Pax Challenge is coming up in September, so sign up and help NOLA show The Nation how awesome we are.
Both of my recent Q’s (Friday and Sunday) The Suck has made an appearance. If you need to work on increasing one’s endurance, this is the one to bring! That Bat Wing thing came back too, it’s great to prep the arms for a work out.
What a great way to start the week, followed by our regular awesome coffeteria!
SYITG
