11 NOLA PAX decided to post on this cool morning in beautiful Audubon Park. Not knowing exactly what was in store, Reluctant Yankee did a little recon once he saw a tweet from the Fort’s Crabcakes about “Sudden Change”. He was kind enough not to spoil the fun for the rest of the PAX. There was also a little concern from the PAX since I decided to eat at DATDOG the night before… Alligator Sausage Dog with some White Trash Fries to wash it down.
Warm Up:
Initiate the workout with the Pledge of Allegiance led by Reluctant Yankee
SSH: 30
Mountain Climbers: 20
SSH: 20
LSS (low slow squat): 15
Jump Squats: 15
Jump Lunges: 10
Injured Bunny Hop: 10 each leg
Squat Walk: 20 yds
Bear Crawl: 20 yds
Squats: 15
Mosey to center of field
The Thang:
After some collaboration with the PAX at the Fort, it was pretty apparent I needed to share the joy Sudden Change brings to the PAX… Which is what I did. In short, every time “Sudden Changed” was called, PAX had to do 10 OYO.
Sudden Changed was called a total of 11 times (if I remember correctly) with a total of 110 plus burpees.
Point Drill (Tough to explain but I’ll try): Drill consisted of 3 types of exercises (4 point merkin, 2 point merkin, 4 point flip flop)
4 point merkin: Plank position, chop your feet, on Q call belly flop and get back up in plank.
2 point merkin: standing up, chop your feet, on Q call belly flop and get back up.
4 point flip flop: plank position, chop your feet, on Q call flip over on your back in the direction Q points and get back up in plank.
After each drill was completed, get up and sprint 20 yards. 4 point merkin completed 8 times, 2 point merkin completed 6 times, 4 point flip flop completed 4 times. Total yards sprinted after 280 yards.
Mosey to the parking lot
Break up in 2 teams and have a little suicide relay race. One PAX from each team would run down to the first light pole, do one burpee and run back… turn and run to the last light pole, do a burpee and run back… Pass to the next in line.
Completed 2 full cycles of this relay with PAX either planking or doing Squats while waiting for everyone to finish.
Mosey to the center of the field for the “Circle of Pain – Bounty Hunter Rendition”. Get in a tight circle in exercise starting position until your turn to exercise. Exercise as followed:
Plank V Ups: 2 Revolutions
Elbow Plank V Ups: 2 Revolutions
Russian Twist: 3 Revolutions each side
Legs Ups – 3 Revolutions
Finish with turkish get up: 5 reps each side
Moleskin:
I was both honored and “Thankful” for the opportunity to come out and lead a bunch of great guys this morning. Even in it’s infancy, NOLA shows strong leadership with a hunger to grow the region into a powerhouse! A simple prayer goes out to all this week for safe travels and a wonderful Thanksgiving with friends and family. Oh yea, “Sudden Change”, anyone reading owes me 10 burbees!
Bounty Hunter over and out!
