{"id":441188,"date":"2024-05-15T11:17:11","date_gmt":"2024-05-15T16:17:11","guid":{"rendered":"https:\/\/www.f3nola.com\/2024\/05\/15\/bogged-down-from-space-cowboy\/"},"modified":"2024-05-15T11:17:11","modified_gmt":"2024-05-15T16:17:11","slug":"bogged-down-from-space-cowboy","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2024\/05\/15\/bogged-down-from-space-cowboy\/","title":{"rendered":"Bogged Down! – from Space Cowboy"},"content":{"rendered":"

On Tuesday night, I was concerned by the lack of HC\u2019s that I would be the only one showing up at the Goldmine this morning. When I arrived about 10 min early, I was surprised to see Madoff, who was a no show for his VQ on Monday, already waiting at the flag. Did I just see him do a few burpees as a self-imposed penalty for his Monday mishap??!! As I exited my car, I heard someone call out \u201cSpace Cowboy!\u201d; and, as I turned around, I could see War Eagle emerging from the shadows. With 3 PAX ready to go, it was game on.<\/p>\n

I asked Madoff to lead warm-ups:<\/p>\n

Slow squats x 10
\nGrass Grabbers x 10
\nSlow Vagodas x 10
\nForward Arm Circles x 15
\nBackwards Arm Circles x 15
\nSSH x 20<\/p>\n

We then moseyed to my truck to pick-up 3 jump ropes and then continued to the front entrance of the NOLA Gold Shrine on Airline. With jump ropes ready, I walked through the \u201cTori Boggs\u201d beatdown, a tribute to the repeat world champion jump rope champion, Tori Boggs. <\/p>\n

The Thang<\/p>\n

2 min (1:40 min on, :20 sec rest) Forward Jump Rope
\nDouble rope crunch x 20 (2-1)
\n2 min (1:40 min on, :20 sec rest) Backwards Jump Rope
\nOverhead extended jump rope squats x 40
\n2 min (1:40 min on, :20 sec rest) 1 leg (right) Jump Rope
\nBBSU with jump rope extended above head x 30
\n2 min (1:40 min on, :20 sec rest) 1 leg (left) Jump Rope
\nStretch back with extended jump rope V-Ups x 30
\n2 min (1:40 min on, :20 sec rest) Backwards Jump Rope
\nMonkey Dance x 40
\n2 min (1:40 min on, :20 sec rest) Forwards Jump Rope
\nJump Rope Burpees x 10<\/p>\n

Mosey back to the flag. COT. I was thrilled to have War Eagle join us again and Madoff back in the saddle again ready for his VQ. <\/p>\n