Eight of F3 NOLA’s finest gurus posted in City Park Wed am for a humpday fix. Several of the recent workouts have honed in on GORUCK training so YHC felt obliged to do the same and accommodate the die-hards that signed up for the November GR event. Ironically, the suggested exercises from Shorty’s GR training schedule didn’t include a ruck-pack which made logistics a bit easier to work in the running, leg, and core work. Amnesty didn’t get the memo and showed up humping a brick-filled backpack which quickly came off. Mumble chatter that a true Marine would still mosey with it but Amnesty’s hearing was suddenly was impaired. Disclaimer and off in a mosey down Roosevelt Mall.
Quick Warmup (all IC):
Plank Jack x20, Arm Circles (x10F, X10R, X10Chinook), IPW x20, Windmills x20, Peter Parkersx20
Mosey to the Refinery for:
3 rounds of:
Sqauts x25 (Timer)
Pull Ups/Hang AMRAP
Dips AMRAP
High Plank
Mosey to the Museum Steps to split off in two groups:
Group 1: Lunge walk around the pond/sculpture (timer…this brought the burn)
Group 2: Flutter Kick till group one is done (modified round 3 with LBCs since legs were all shot)
Switch off, three rounds total.
Re-position on Museum steps for a Plank/Merkin Circle: PAX circles up in high plank position. The Q starts with “1” and does a merkin while others hold high plank. Clockwise count up to 80 for round one. Time was ticking so round 2 was cut to 40 count. This seemed well received by the PAX going by the laughs and groans. Trying to get 8 grown men counting in order and in rhythm proved to be a tad difficult.
Mosey back (1/2 mile) to the flag where YHC was hoping for a third round of Plank/Merkin circle but time expired. T-claps to Shorty and Cowbell (a.k.a. Team Millennial) for the brisk mosey.
COT announcements include the upcoming 2 year convergence workout for 6:30 with pancakes and coffee to follow at Amensty’s house two blocks away. Go-Ruck coming up in November and several PAX are committed….T-claps for signing up. Prayer for those in need and to keep us healthy.
Hopefully this altered version of the Go-Ruck training fit the bill. Thanks for letting me lead.
Tool
