Pre Thang
18 men gathered in the gloom on a beautiful October morning. The weather was perfect for an epic beatdown. Tito was ready to Q the first half, and he held nothing back.
The Thang
warm-up mosey to the end of the park (west) then turn around back to the Touchdown Jesus’ front yard for the first COP.
Warm-up COP in cadence
20 – Imperial Walker
20 – Chopping Wood
20 – Low Slow Squat
20 – Arm circles
20 – Mountain Climbers
20 – Cross Fit Merkins
20 – Plank Jacks
#tclaps for Tito who made sure the PAX was quite warm by the end of this warm-up
mosey into the heart of Loyola to the new grassy quad where the old library used to be.
Tito had four bases setup and put the PAX to work in two teams.
First, lung walk indian run all the way around.
Second, jump over your mates in plank position half way around.
Third, relay race: each man sprints the full base path.
somehow the teams got mis-numbered so “everybody won” and all did 10 burpees.
pass the Q to YHC
mosey to Wolfpack Mountain and lineup at the bottom
BLIMPS to the top
run up a floor then do 5, 10 or 15 of the assigned exercise all the way to the top (each member of the PAX could choose whether to do 5, 10 or 15 of each exercise)
Burpees
Lunges
Imperial Walkers
Merkins
Plank Jacks
Squats
Three minutes of Mary COP
LBC x20
Flutter kicks x20
High leg crunches x20
take the stairs down and mosey back to the flag
Post Thang
shout out for Billboard’s dad
Announcements: usual workout schedule, besides the bonus running work before and after the Saturday City Park workout
Still time to register for the #csaup 10/17 Alabama Super Spartan www.spartan.com Team name is F3 New Orleans or F3 NOLA
