To hit my minimum requirement of two Qs a month, I had to get one in quick before January ended so I signed up for the Sunday Renaissance. With the New Year resolutions passing for many on quitting day (Jan 19th), the men of F3 NOLA yielded themselves to YHC and I didn’t want to disappoint. Time to bring out the sandbags and kettlebells for a revival of pumping iron (sand).
YHC arrived with a few minutes before 6:30 am and a crowd was present. Along with that crowd came the subsequent mumblechatter. In fact, it was in rare form as the pax was trying their best to distract me from my mission to help these men accelerate. Enough of the chirping and I called out Burpees in cadence up to 10 and things settled down. We performed Imperial Walkers, Low Slow Squats, Open the Gate, Close the Gate, Arm Circles (forward and backward) and closed out with 10 burpees in cadence.
THE THANG
We would perform 5 burpees, 10 body rows (flat part of hand rails), 15 Kettlebell swings, and 20 squats then run around NOMA x 5.
After that round of exercises, we went to the fountain for one legged glute bridges x 10 IC each leg and then Bulgarian Split Squats x 5 IC each leg
With time running short, we went to the back of NOMA and did three Sunday Mornings.
COT
Countoff, Namerama, and intentions. Prayers for MacGyver’s health, Cheese Steak’s son in law and son. Thank you for the opportunity to lead!
