10/17 heard the callout of WarEagle to pax to keep the Momentum of West Metairie area beatdown going. Saw a need to fill the Q – called Minuterice and got his hard commit on my drive home Tue night. Game plan was set in motion to create a beatdown that minimized running yet provided enough cardio to think you did.
Warm up with
Scantron x 2
Windmills
SSH
Mnt Man Poopers
Mnt Climbers
Shoulder Taps
Went to the playground
4 on the bars holding a pull up with chin over the top
2 did 5 dips
Rotate through until all completed
2 rounds
Mosey to the blocks
6 stations:
High Plank
Jump over burpees
Low plank
Jump over burpees
Straight out curls 25#
TriCep Extensions 25#
Rotate through with 5 burpees as the timer
2 Rounds
Line up for Indian Run to the theater ramp – pax in the back farmer carry to the front place blocks wide enough for pax line to run through with last pax picking them up running to the front – continue to target location
Now 5 stations
Dips
Box jumps
Decline Merkins
Incline Merkins
Farmer Carry blocks to the top of the ramp and down (timer)
Rotate through 1 time
Intro of some new Mary: all below to cadence of different lengths – mainly 2 to 3 reps past the moaning.
Dr W’s (not new to all)
Elevated V’s – in the sitting position hands behind head raise legs to touch feet
Same position – alternate left hand Tks rht foot then flip flop
Same position raise hands straight over head – bring knees to upward tuck while bring hands down to tap knee
Kick stand position brings knees up to chest then extend out gas pump to a V
2 rounds of Indian Push ups with crucible finisher
Indian block run back
Repeat Mary from above
Repeat pull up hang with dips from above
One round of 3 on 3 block drag
COT
