Note: Posted on behalf of QIC Reluctant Yankee.

12 pax gathered ’round the Nola Shovel Flag to christen a new AO — Audubon Park — and Nola’s first weekday workout.

The THANG:  

QIC – Reluctant Yankee starts at shovel and run right out of the parking lot

Lunges, Bear Crawl, Crab Crawl, Buttkicks, and a Finishing Sprint to the first COP: Imperial Walkers x 12, Mericans x 12, Slow Squat x 12, Mountain Climbers x 12

Mosey/Run to the Levee

COP – 6 Min Of Mary: LBC x 12, Dolly x 12, Flutter x 12, Freddie Mercury x 12,  Dying Cockroach x 12, High Dolly x 12

Jacob’s Ladder (which in NOLA when we do it at the Levee we will call the  Chevy to the Levee): Run up the levee and then a burpie repeat 7 times adding a burpie every time

*future notes – the river side of the levee is steeper – will be great for 11’s.

**gravel at the top of levee – a little painful – Flay recommends going to the other side of the levee and doing burpies at the bottom next time

***First time that FNG Chardonnay – splashed merlot/chardonnay (spoiler alert: it happened again)

Plank up and wait for stragglers – Flay led us in some bonus planking activities

Hand off Q to Roots

Side straddle hop x 15
Wiley Coyote x 10

Mosey 1/4 mile to Statue of JJA at zoo:

COP: Birdwatchers (dips) x 12  ***wait 60 sec while Roots tries to read his Weinke in the dark*** Derkins (decline merkins) x 10 hold for 20 count

Mosey 1/4 mile to bandstand area

COP: Merkins x10  (acorns added a bonus of pain to this COP); slow squats x 10 and hold for 20 count; Larry Craigs x 10; Hello Dollies x 10; Diamond Merkins x 7; LBC x 15; Chuck Norris x 10; Mountain climbers x 12

**Stray and Flay — started to worry about the NOLA pushup obsession**

Mosey to shovel flag area:

Plank up:  Regular, southern gentleman, northern aggressor, elbows, regular (all @ 30 count or supposed to be).

Recover

COT:

• 12 PAX–Dirty Dozen
• 4 FNG’s — Colonel Sanders, Chardonnay, Bad Moon and Reveille (The Rev)
• Went over 5 core principles and COT protocol
• Flay also discussed the big picture of leadership
• Announced City Park 7AM on Saturday 10/25  and Audubon workouts next Wed. 10/29 5:30AM
• Great shout out by J-Diddy

Naked Man Moleskin:

• A little sloppy on the transitions – and learning the new AO.
• T-claps to all the FNGs and their “sponsors” — Chardonnay & Colonel Sanders (RY), Bad Moon (Roots) and Chardonnay (wandered in on his own — aka “posted naked”)
• Best #mumblechatter:
  • @Stray and @Flay – what is the deal with these NOLA guys and pushups
  • @Chardonnay – “maybe I can earn a better nickname?” – I think this one is perfect
  • @anonymous “oh man – gravel- come on man!”
  • @roots – we gonna call this the birdwatcher underneath the John James Audubon Statue
• Tclaps to Flay and Stray for the extra coaching on how to Q and some good things to use and how to use them in the AO
• Everyone try to EH a FNG for this Saturday’s workout at City Park.
• Wednesday will stay at Audubon Park workout AO.
• Roots and Reluctant Yankee willing to go to Metairie for a Mon, Tue or Thur session.

Thanks/

Christian/Reluctant Yankee