A beautiful morning and 9 PAX to start the workout at the Birdcage. We missed our normal LAKEVIEW crew but we are happy to see F3 NOLA grow. Good luck at the Foundry or the Sphinx or whatever you are going to call it! As I walked up to plant the shovel Douille was leading a strange conversation about a house in his neighborhood. He lives a crazy life people!
Long Mosey down to Walnut St and the park….2 more joined us to give us 11.
First COP: SSH x 25, Imp Walker Squats, x 25, Peter Parkers x 25, Dying Roaches x 25
Then we moseyed to the pull ups.
Then we did a round of PIMPS 5 pullups, 10 Imp Walks, 15 Merks, 20 Plank Jacks, 25 Squats.
Long Mosey back to Oak Alley
On the way back we did the Douille special of sprinting for 1 walking guy, then jogging 2, then sprinting 1 and jog 2 all the way back to Oak Alley.
At Oak Alley we did Bear Crawl to first light post, Crab Crawl to 2nd light post, Duck Walk to 3rd, Grapevine to the last light post.
At the last light post we moseyed to the picnic benches. We were cramping the style of some boot camp. Come join us ours is Free! Here we did Step Ups LR x 25, Hip Slappers x 25, Incline Merks x 20, Right Leg and Left leg Squats x 20.
After that we moseyed back over to Oak Alley. Here we partnered up.
1 ran a loop down Oak Alley to the track, then out on the track around the flag pole and back up the dirt path. While one partner does the run the other partner does a BLIMPS. We repeated this twice.
Finally we moseyed back over to the flag for some quick MARY.
Dying Roaches x 25, Side Crunches x 20 each side, Russian Twists x 20
We finished back at the flag. Not too much mumble chatter today just guys getting down to business in the Gloom.
Addition by division. Painful but a must.