Jim Cantore scared all of New Orleans when he unexpectedly showed up at the New Orleans Lakefront this week. The F3 Nola Pax were confused, as his appearance at Okwata was on Friday, which was a day late, Okwata workout is Thursday. So several Pax reached out to him on Da Twitter to see if he would join us in City Park for the Mothership, but it wasn’t meant to be.
7 pax defied the media sensationalism of a hurricane doomsday scenario and showed up expecting a Catfish style beat down, which always leaves us nothing short of spent. But Catfish had to head out of town, and passed the Q to YHC. So, as the clock struck 0630, time for a brief disclaimer, in the cool breezy dry conditions, and mosey to the Great Lawn. During the warmup, the 3 pax from the Muscleship joined us for a United City Park beat down, bringing us to 10. Jim Cantore wishes he had shown up!
Warmup
SSH IC x 31
Imperial Walkers IC x 20
grass grabbers IC x 10
Abe Vigodas IC x 10
Arm Circles IC x 20
Peter Parker IC x 20
mountain climber IC x 20
Parker Peter IC x 20
Mosey to the first tree on the great lawn for a Catfish classic.
But first, 10 Burpees OYO just to get the attention of the pax.
Starting at first tree, bear crawl two trees, complete 10 merkins.
Crabwalk two trees and complete 10 merkins.
Bear crawl two trees and complete 10 merkins, followed by 10 burpees.
Mosey back to street in front of the peristyle.
Indian run to the Foundry.
Stations at the Foundry
5 Stations, 2 pax per station.
Station 1 – Big Boi Sit-ups AMRAP
Station 2 – Pull-ups AMRAP
Station 3 – Ski jump the snake AMRAP
Station 4 – Merkins AMRAP
Station 5 – Run to the Bike Track, complete 12 Burpees and run back – Timer
Divide Pax in two squads, 5 in each squad. Squad 1 completes 20 Merkins IC while Squad 2 holds a 90 degrees flexed arm hang. Flap Jack.
Rinse and Repeat for a total of 2 full rounds.
Mosey to the bike track and count off 1,2,1,2 etc. Line up in two columns for Bataan Death March. YHC indicated this was a race. Last man in the column drops off for 3 Burpees and sprints to the front. Continue for a full mile around the bike trail.
YHC isn’t sure which column finished first, as all gave their best. With that said, we’re all winners for being there! #HIMS
Complete 2 more rounds of 10 merkins and 90 degrees flexed arm hangs.
Mosey to the fountain/pond in front of NOMA and hand off the Q to Bongo for a Muscleship finale.
Dips IC x 20
Low slow squats IC x 20
Right leg step ups IC x 15
Left Leg Step ups IC x 15
Incline merkins IC x 20
Low plank for 1 minute
Decline merkins IC x 20
LBC’s IC x 30
*Note – YHC May have it a bit out of order, but that’s pretty much what happened, leaving us all spent.
COT
Count off, name-o-Rama, announcements, intentions, and closed with a prayer. During the COT is when Barry decided to show, which drenched the Pax.
Good times followed the beat down with Coffeteria at Cafe Navarre. Jim Cantore would be jealous if he knew…..his loss!
Thanks for posting with me today and for allowing me to be a part of such a great group.
SYITG
