Seven men gathered around the Virtual Shovel Flag when Bubba drives by and yells that he forgot his shoes…. So, seven men stepped off hoping Bubba will catch up. We moseyed to the front of NOMA (New Orleans Museum of Art) for first COP:
-SSH x 30 IC
-IW x 30 IC
-J-Lo’s x 20 IC
-Arm Circles x 30 IC (15 each direction)
-Peter Parker Push ups x 10 IC
Let’s mosey…to the Foundry (outdoor gym behind Christian Brothers School). The PAX line up in the plank and follow the leader…
-Pull ups x 10 or AMRAP
-Dips x 10 or AMRAP
-Rows x 10 or AMRAP
-Traverse the Monkey Bars
-Run across the field to that red thing (a sign) and do 10 Burpees
-Run back and Rinse and Repeat (as I got back to the Foundry, Bubba was hitting the Monkey Bars…glad you made it brother).
-Do a third round through the Foundry and let’s mosey…to the outdoor track for some 1000m of Hades. Sprint 400m, walk 100m, sprint 200m, walk 100m, sprint 100m, walk 100m. After a quick water stop, let’s mosey to the Great Lawn for some Mary.
-LBC x 20 IC
-Hello Dollys x 20 IC
-Wife Pleasers x 20 IC (strictly no contact)
-Flutter Kicks x 20 IC
-Floyd Mayweathers x 20 IC
Times up…head back to VSF (Virtual Shovel Flag)
Countoff, namerama, announcements, shout outs, prayers and the coffeteria….
