Man, what a beautiful Saturday morning in April. It’s really one of the best months of the year in NOLA. 20 men gathered on this beautiful day for some F3. The usual disclaimer and off we go.
We moseyed to the great lawn, unusually soggy and muddy on this day, for the warm-up COP:
- SSH x 20 IC
- Peter Parkers x 20 IC
- Abe Vigodas x 10 IC
- Arm Circles 10 Forward, 10 Backward IC
- Hill Billies x 20 IC
- Mountain Climbers x 20 IC
Next a short jog to the front of NOMA where we crossed paths with the MuscleShip, on their turf. Here YHC distastefully lead the Mothership pax in 10 Monkey Humpers in the general direction of the MuscleShip pax. Sorry @Abacus, not very tasteful of this Q. I do apologize.
Then we lined up for an inverted BLIMP pyramid along the tree line, or something like that. Exercise, then run to the next tree.
- 5 Burpees
- 10 Lunges each leg
- 15 Imperial Walkers each leg
- 20 Merkins
- 25 Plank Jacks
- 30 Squats
- 30 Squats
- 25 Plank Jacks
- 20 Merkins
- 15 Imperial Walkers each leg
- 10 Lunger each leg
- 5 Burpees
We moseyed to the end of Lelong Drive for the next COP:
- Side lunges x 10 IC
- Low slow squats x 20 IC
- Tree Huggers x 10 IC
Then travelled back down the opposite side of Lelong Drive, heading back toward NOMA, with animals on parade. Parade for 6 trees, doing a different animal at each tree. Then a Route 66 back to NOMA, stopping at each street light for 5 jump lunges with each leg.
Back at NOMA, pair up for 2 rounds of Merkin ladders. One pax does a Merkin ladder up the steps of NOMA, 8 Merkins at the bottom to 1 at the top, while the other pax does alternating step-ups at the fountain. 2 rounds.
Mosey to the baby foundry. Each pax does 10 pull-ups, 10 dips. 2 rounds.
Mosey to the fence at Tad Gormley stadium for calf raises. Regular calf raises x 20 IC, toe-in calf raises x 20 IC, toe-out calf raises x 20 IC.
Finally mosey back to the flag for some hamstring stretches before the finish. Count-off, name-o-rama, intentions, and a prayer. Welcome to our FNG, Donatello. Thank you for letting me lead.
