Ledge-O-Rama, Ledge Love, Lots-O-Ledge,….

Fourteen of New Orleans’ finest came out to City Park this am to strengthen our bodies and minds. The sun was up and so was the temp which meant we were in store for a sweaty morning. Right before launch, YHC informed the PAX that the workout would have less running and take it easy on the legs since we’ve had our share of two-legged exercise this past week and will the next. Disclaimer…then off in a mosey to the Great Lawn for a warmup.

Pre-Thang:
SSH x30 IC
Arm Circles x30 IC
Shoulder Taps x20 IC
IPW x20 IC
Sqaut Kicks x20 IC
Reposition for Bear Crawl across the Great Lawn

Mosey over the the Sculpture Garden ledge to start the Thang. YHC informed the PAX this would start the ledge-o-rama themed workout which would involved lots of concrete around the park.

Ledge #1:
Box Jumps w/step down x10
Dips x20
Inclined Merkins x30
Rinse and repeat

Mosey to the Museum for Ledge #2:
Pair up for a few Dora (Dura??) circuits. Cumulative count with one PAX doing specified exercises while other PAX run to steps, bunny hops up each step and back to ledge. Keep a running count for:
200 Hip Slappers
100 Side Step Up w/Knee Up (50R, 50L)
100 Dips

Grab water and line up for Indian Run up and down Lelong Dr. Lots of cars and people so we opted for the sidewalk. Not the prettiest Indian Run but it worked. Once back, the IR turned straight to a mosey headed for the Big Lake ledge. Once there we lined up for a core focused COP. Ledge#3:
Peter Parker Inclined Plank w/alt foot taps to top of ledge x20 IC (not official name for these??)
Russian Twists x25 IC
Hip Thruster-R x20 IC
Peter Parker Inclined…. x20 IC
Hip Thruster-L x20 IC
It was sunny, hot, and lots of glare from the water so YHC forgot to introduce a round of Knee Drive Holds that were on the itinerary.

Mosey back to water fountain, then to museum steps for a some more interaction with concrete. Round#4:
Ascending Merkins, aka Tooth Fairy, aka Elevator???, aka Stairway to ???….
Increasing Merkins on each step: x1,x2,x3….up to 11. Total count was 66 Inclined Merkins

Mosey toward the flag with a pit stop at Popp’s Bandstand more masonry fun. We only had a minute of two left so YHC had to abbreviate this drill from five rounds to three. After explaining and being gullible enough to give a complete 3 burpee demonstration, YHC led the PAX into a quick Round#5:
Jump up high ledge of bandstand, knock out 3 Burpees, run down other side and back to high ledge. Repeat twice with descending burpees then run to flag and plank.

Announcements included reminder about NOTC Wed night race on 07/20 that we are sponsoring. Also, Wed am needs Q for Foundry workout. Reminder to hydrate before, during, and after workouts. T-claps to Bubba for getting those snazzy F3 business cards made. We’ll have some at the race on Wed as well as some of the morning workouts. Prayed for those travelings, YHC’s son, special intentions, along with and end to the violence and racial tensions throughout the nation and rest of the world.

Good turnout for coffee afterwards with top notch service from our favorite waiter, Mike.

Thanks for letting me lead this morning.

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