Rev Sox is on the IL with shoulder inflammation so the team at Popeye’s turned to YHC for the spot start. Temps were in the mid 60s and the birds were out in full force.
Warm-Up
SSH x 25, Mountain Climbers x 26, Imperial Walkers x 20, Grass Grabbers x 15, Parker Peter x 20 – this all occurred after a mosey of about 15 feet.
The Thang
We moseyed to the ledge by the replica of the West Metairie Canal, for some 363 exercises. For those that have forgotten, the 363 was the developed to commemorate the World’s victory over Uptown at the 2017 Gnarly Nutria: World 363 – Uptown 360. The exercise consists of 3 reps of super slow cadence. If you are doing merkins it is a 4 count to go down, another 4 count to come up, etc. You end up holding yourself in the worse possible position at the end of these 3 reps. That didn’t quite come out right, but I mean for merkins you would be holding a mission impossible, for squats it would be an Al Gore…you get it. After those 3 slow reps, you do 6 regular cadence reps that again bring you to Mission Impossible or Al Gore or whatever at the end. Hold that and then start 3 more super slow reps. It’s meant to be a burner, they way it burns the World Victory into your memory forever.
We did 3-6-3 Merkins, 3-6-3 Squats (using the ledge for full compliance), 3-6-3 Inclined Merkins, then 10 box jumps, 3-6-3 Decline Merkins (by far the worst), Tatum Channings x 20, Channing Tatums x 20.
Long mosey to a sticker filled soccer field near W. Napoleon for 5 minutes of 12 Burpee EMOM. That’s 60 burpees total for everyone reading this not named Abacus
Partnered up at the outdoor gym for partner assisted pull ups on the rings: Reps of 10, 7, and finished with 4.
Long Mosey around Gar Lake to the pavilion. Here we (and by we I mean I) introduced Dr. Webb to F3 NOLA. This is a marriage of Dr. Ws and Jack Webbs that comes from the sick and twisted mind of F3 Jackson’s SFx (formerly of F3 NOLA and F3 Valley Forge. I’m not sure if Jackson claims him or not. He’s definitely a nomadic ginger). JV will love this. 1 Dr. W followed by 4 Dying Cockroaches in cadence, 2 Dr. Ws / 8 dying cockroaches, 3/12, etc… We worked our way up to 5/20 before I felt like time was short (yeah, that’s why I stopped at 5) and moseyed to the flag.
Luck would have it, we were two minutes early so we did another 3-6-3 set of merkins and squats.
Boo Boo gave a good reminder to us all about the importance of gratitude in our prayers. I prayed us out, struggling to be heard over the chatter of the birds.
