Overall a good showing for yet a still humid fall NOLA morning. We started promptly at 5:30 after the disclaimer for both my ability as a trainer and my lack of sleep…
Warm up
Abogotas or windmills — 15 very slow…
PP – 15
MC -15
IW – 20
SSH-25
First event:
Eleven at Canal Blvd. with Squat jumps at top of levee and LBCs at bottom.
Next a recap from Hokey Pokey Face book post the benefits of push ups (good time to catch breath versus countdown.)
Merkins – 12
Incline merkins – 10
Decline merkins – 10
Shoulder taps – 15
More Merkins – 10
Then…. Time for a Red Barchetta (“This a song about a car”)
Modified using light poles as boundaries and recommendation by Walleye to head west along lake due to a straight line versus east.
Run up to 5 poles (not including the baseline) — 50 SSH
4 poles — 40 MC
3 poles — 30 Lunges
2 poles — 20 LBCs (but truncated due to time)
1 poles – 10 Burpees
Six was regrouped after each exercise.
Quick Mary
Flutter Kicks — 15
Plank hold 30-40 seconds and back to flag
Round of numbers, names, announcements, intentions and COT.
Great to lead and thanks for opportunity, sorry it’s been so long…
Bongo
