I suppose the morning began like any other summer day in NOLA. Which is to say 80+ degrees before the sun rises and the air felt like eating a hot cup of gumbo. In the sun. After a half marathon. But today being a high holy day on the F3 NOLA calendar, we were keenly alert. And sure enough, one of the four PAX who braved the punishing morning conditions at Popeyes spotted a Nutria emerging from the brush. Fortunately, since there was no sun, there was also no shadow to see, and as (nouveau) legend has it, we can all rest assured that we will NOT have six additional laps at the Gnarly Nutria this evening.
Warm Up
Long mosey, including a double parking lot weave, continuing to the grassy knoll (and by knoll, I actually mean a complete flat piece of ground) just west of the Giant Gazebo in the center of the park.
Exercise x Reps
SSH x 20
Mountain Climbers x 20
Imperial Walkers x 20
Grass Grabbers x 20
Arm Circles x 10/10
Abe Vigotas x 20
Short mosey to what the Popeyes faithful refer to as the “Clock of Death”.
Hands of Time
PAX on their 6, heads toward the center of the Clock of Death, legs up at 90 degrees, hands under your rear. Drop straightened legs to 10 degrees and hold as PAX counts off aloud in a circle pattern:
Time x Rest (in Seconds)
60 x 10
60 x 10
60 x 10
40 x 10
40 x 10
40 x 10
20 x 10
20 x 10
Ring of Fire
PAX remains in the center of the Clock of Death. One set of exercises, followed by a run around the interior circle, continuing on to the next exercise. All exercises completed = one Ring of Fire.
Exercise x Reps
Merkins x 15
Jump Squats x 15
Big Boy Sit-ups x 15
Monkey Humpers x 15
Russian Twist x 15
Unfortunately, time only allowed for 1.5 completions of the Ring of Fire, but no PAX was lacking for sweat, and every PAX appeared to be lacking for breath. All in all, we clocked 2.42 miles…
Mosey back to the flag
COT
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