{"id":437337,"date":"2023-10-20T08:42:50","date_gmt":"2023-10-20T13:42:50","guid":{"rendered":"https:\/\/www.f3nola.com\/2023\/10\/20\/keeping-the-momentum-from-mahatma\/"},"modified":"2023-10-20T08:42:50","modified_gmt":"2023-10-20T13:42:50","slug":"keeping-the-momentum-from-mahatma","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2023\/10\/20\/keeping-the-momentum-from-mahatma\/","title":{"rendered":"Keeping the Momentum – from Mahatma"},"content":{"rendered":"

10\/17 heard the callout of WarEagle to pax to keep the Momentum of West Metairie area beatdown going. Saw a need to fill the Q – called Minuterice and got his hard commit on my drive home Tue night. Game plan was set in motion to create a beatdown that minimized running yet provided enough cardio to think you did. <\/p>\n

Warm up with
\nScantron x 2
\nWindmills
\nSSH
\nMnt Man Poopers
\nMnt Climbers
\nShoulder Taps<\/p>\n

Went to the playground
\n4 on the bars holding a pull up with chin over the top
\n2 did 5 dips
\nRotate through until all completed
\n2 rounds <\/p>\n

Mosey to the blocks
\n6 stations:
\nHigh Plank
\nJump over burpees
\nLow plank
\nJump over burpees
\nStraight out curls 25#
\nTriCep Extensions 25#
\nRotate through with 5 burpees as the timer
\n2 Rounds<\/p>\n

Line up for Indian Run to the theater ramp – pax in the back farmer carry to the front place blocks wide enough for pax line to run through with last pax picking them up running to the front – continue to target location<\/p>\n

Now 5 stations
\nDips
\nBox jumps
\nDecline Merkins
\nIncline Merkins
\nFarmer Carry blocks to the top of the ramp and down (timer)<\/p>\n

Rotate through 1 time<\/p>\n

Intro of some new Mary: all below to cadence of different lengths – mainly 2 to 3 reps past the moaning.<\/p>\n

Dr W\u2019s (not new to all)
\nElevated V\u2019s – in the sitting position hands behind head raise legs to touch feet
\nSame position – alternate left hand Tks rht foot then flip flop
\nSame position raise hands straight over head – bring knees to upward tuck while bring hands down to tap knee
\nKick stand position brings knees up to chest then extend out gas pump to a V <\/p>\n

2 rounds of Indian Push ups with crucible finisher<\/p>\n

Indian block run back<\/p>\n

Repeat Mary from above
\nRepeat pull up hang with dips from above <\/p>\n

One round of 3 on 3 block drag<\/p>\n

COT<\/p>\n