PAX:
@Kenner Brah
@Pai Gow
@Boo-Boo
@Mambi
Another great morning at the Kenner boat launch known as the Westward Ho. YHC surveyed the area and could see a dozen or more AOs to host a 45-minute beatdown. YHC picked the large empty parking lot where he stood to start the days workout. No need to mosey anywhere. But it was 5:30 am and it was time to get it stated.
A quick stretch first plus the Disclaimer. THEN got it started.
Warmup:
SSH IC x 20 IC
Abe Vigoda’s x 10 IC
Imperial Walkers x 10 IC
Mountain climbers x 10 IC
Arm Circles -10 IC
Reverse Arm Circles – 10 IC
Selflove x 10 IC
The Thang:
A modified B.O.M.B.S.
Instead of Partnering, we performed the exercises individually and adjusted the reps.
The exercises and reps were:
25- Bonnie Blairs 2 is 1
Mosey to the other side of the parking lot and back 100 yards.
50- Overhead Claps
Mosey to the other side of the parking lot and back 100 yards.
75- Merkins
Mosey to the other side of the parking lot and back 100 yards.
100- Big Boy Sit-ups
Mosey to the other side of the parking lot and back 100 yards.
125- Squats
Mosey to the other side of the parking lot and back 100 yards.
Mosey to an inside walking path to the first light pole
YHC gave instructions to the PAX that we would run to each light pole (that was lit) and each PAX in order assigned by YHC would announce a different exercise and would also pick the rep for that exercise. 3,5, or 10 reps.
Performed 8 different random exercise each at 10 reps as we mosey around the walking path. Ending at the first light pole.
Mosey back to flag.
Finished with continues core exercise for 3 minutes.
Iron Cross
LBC
Penguins
COT
Announcements
Intentions
Prayer
Thanks for the Opportunity to Lead!
If you haven’t been to the Westward HO, make it out. One of the best AO in NOLA. SYITG
Fitness. Fellowship. Faith.
