Pre-Thang
This morning started off with what seemed to be a record-tying post of 15 men. When the long hand hit the 6, we….er they…embarked on a workout that pushed every man to at least one of their limits.
The Thang
Mosey to the first COP at the back corner of the park
Side straddle hop × 25
Imperial walkers X 25
Arm circles X 10
Windmills X 10
Lunges x 10
Move on toward the soccer goal post (where YHC joined the rest of the crew after a fart-sacking incident, making this the the largest post we have had in NOLA F3), for one round of Tabata. At high intensity you perform excercise A for 20 seconds, then rest for ten seconds. Once again, at high intensity, perform exercise B for 20 seconds, then rest 10 seconds. Repeat this entirely x 4, for a total of 8 sets.
Exercise A – Peek a Boo pullups
Exercise B – Squat Jacks
Mosey to the Fly for the Mississippi Salute!
In a line, facing the river:
Jack Webb to 6
Little Baby Twist x 30
T-Pushup x 10 ( lift right hand high, bring it back down for a pushup, then raise left hand high, and back down for another pushup. rinse and repeat.)
Penguins x 20
Dive Bomber Pushup x 8 OYO
Handover Q to Rev (YHC)
Mosey to the levee, and run some “Nola Hills.” that means we ran up and down the levee until we ran out of levee. Then moseyed some more to J.J. Audubon
Low Slow Everything – On each exercise, take 4 counts to go down, hold for 4 counts, and come up in 4 counts. Rinse and repeat
Incline Merkins x 6
Freak Nasty x 5
Decline Merkins x 4
Mosey to the field next to the tomatoes and their clipboard.
COP
LBC x 15
Mountain Climber x 18
Flutter Kick x 16
Squats x 15
Mosey back to the flag, plank up. Rotate plank.
Standard plank for 60 sec
Left hand high for 30 sec
Inverted for 45 sec
Right hand high for 30 sec
Standard for 30 sec.
Moleskine:
TClaps to Yeungling for a KILLIN Q. You are, without a doubt, ready for your full Q.
TClaps to all you guys who don’t normally post on Wednesday for making this our largest post ever!
Announcements:
Friday – Roots has the Q at Wolfpack Mountain – 5:30am
Saturday – Splash has the Q at City Park – 6:30am
