Complacency is the enemy of Acceleration!
I had fell into the habit of recycling a few good workouts with a minor tweak here and there but let’s face it…I was in a Q rut. I could always use the excuse of ‘Cause Covid’ or Hurricane Ida but the reality is that I got lazy. The rhythm of life got jumbled up and I forgot that I have a responsibility to the pax members who show up. With that in mind, I went to the F3 Nation Exicon page and…WHOA….I had numerous ideas on just the first page. With a little inspiration, I was off and running (so to speak) with the Animal Parade theme.
WARMUP
Start off with 10 inch worms facing the bacon and enjoying the sunrise.
10 – Low Slow Squats (8 count)
10 – Low Slow Merkins (8 count)
THE THANG
We lined up on front apron to the left side of NOMA and then performed the following movements to travel to the right side of the NOMA. It is approximately 30 yards.
Bear Crawl then Crawl Bear (try to keep your hips lower than your torso for both movements)
Duck Walk then Walk Duck (try to keep your chest up and knees bent at 90 degrees)
Monkey to the right then Monkey to the left. (try to keep your chest above your hips as you move left to right then right to left. Hands first then feet second)
Now that we were warmed up, we used the concrete benches behind the front columns for 10 pistol squats and Bulgarian split squats on each leg.
Head to the fountain for 10 low slow dips (8 count) and 30 right leg step ups and 30 left leg step ups. For all those doing the Veterans Day Go Ruck in NOLA, it is my strong suspicion that we will be doing the CHAD 1000x. Yes, you guessed it, you have to perform 1000 step ups in honor of Chad Wilkinson.
With 10 minutes left, we go to the back of NOMA and perform Jackass Webbs which is one burpee with 2 donkey kicks up to 5 burpees and 10 donkey kicks. We finish it out with Sunday mornings and head back to the flag.
COUNTOFF, NAMERAMA, AND COT
Extremely grateful for the men today and their efforts! Prayed for a greater awareness of our mission and that we would live life with skill to impact others in a positive way. Soli Deo Gloria!
