PAX: Vagabond, Hokie Pokie, Pyro (NC), Abacus, Catfish(AOQ), Heisenberg, Landline (QIC / Memphis)
The Scene:
Beautiful Easter Morning. Clear skies and 57 degrees. YHC had never posted downrange nor Q’d outside of F3 Memphis, so I decided to kill 2 birds with 1 stone. AO Renaissance in City Park NOLA. A fancy pipe laden Shovel flag was flying at the fountain in front of the Museum of Art.
Warmorama:
Motivators from 6
Tempo Merkins x 15 IC
Tempo Squats x 15 IC
Imperial Walkers x 15 IC
Alternating Daisy Pickers x 10 IC
Allowed the PAX to stretch OYO while I explained the next workout.
The Thang:
Bataan Death March Merkin Mile
Line up single file for a slingshot style run. Last PAX drops and does 5 burpees then sprints to the front of the line. When last PAX in line gets passed, they drop and do 5 burpees. Rinse and repeat. We did this for about 1 mile stopping approximately every quarter mile for the following.
Diamond Merkins x 25
Hand Release Merkins x 25
Wide Arm Merkins x 25
Merkins x 25
Bolt 45 (Or 90 if you’re counting actual reps)
Top half Squat x 15 IC
Bottom half Squat x 15 IC
Full range squat x 15 IC
Burp Back Mountain
Partner up DORA style for 100 cumulative burpees. 1 partner does burpees while the other travels backwards up the stairs and forwards down the stairs x 5 times. Then they swap. Flutter kicks until all in.
Captain Thor’s
Jack Webb style. 1 to 4 Rep ratio.
1 Big boy sit-up, 4 American Hammers
2 BBS, 8 AH
3 BBS, 12 AH
Keep increasing reps each round until
10 BBS, 40 AH. (A real ab burner/ crowd pleaser)
Mosey to the back of the museum for a tradition at this AO called Sunday Mornings
Wall squat with 10 overhead claps.
5 Donkey kicks with feet above a line on the wall.
On last donkey kick, go balls to the wall and do one inverted merkin. Rinse and repeat for 5 minutes.
Mosey back to startex.
COT:
Are you accelerating in all 3 Fs? Are you cruising along and maintaining? If so you aren’t accelerating. Set goals, make a plan to reach those goals. A goal without a plan is just a wish.
Prayed for our country and for 2 expectant mothers for a safe and healthy delivery.
This was my first time posting outside of Memphis. The hospitality in NOLA is awesome. Met a bunch of great HIMs and shared some of what we do in Memphis. Thankful for the opportunity to be able to lead a workout in a new city and to get a little outside my comfort zone.
