“Don’t make the process harder than it is.” – Jack Welch
Pre Thang:
15 men of NOLA gathered by the 2-flag designated AO in City Park. Tclaps to Nacho Libre (FNG) for posted today. Bigger news, He will be starting up a Northshore AO in Mandeville with Chewy.
The goal of this beatdown was to stress the importance of the basics. YHC is a fan of simplicity. In any complex process, you can always rely on the basics to pull you through, so lets get to it, but first…
DISCLAIMER
The Thang:
Mosey over to a grass patch by the museum.
COP #1 (Warmup)
20IC x Seal Jacks
20IC x Monkey Humps
20IC x Peter Parkers
20IC x SSH
20IC x Imp. Walkers
20IC x Parker Peters
10 OYO x Burpees
Mosey over to track behind Christian Brothers for some Foundry work. At the end of each round, run across the soccer fields to do 10 Burpees, and back (a.k.a. Burpee Run).
Round #1: Chest & Abs
20IC x Dive Bombers
20IC x Flutter Kicks
20IC x Elevator Merkins
20IC x Hello Dolly
10 OYO x Roombas
20IC x Putins
End with Burpee run.
Round #2: Back and Arms
Foundry Circuit – Each Pax cycles thru the following:
8 OYO x Pullups
8 OYO x Dips
8 OYO x Chest Ups
Monkey Bar back to the Plank line.
Pax Plank in line to wait their turn.
Once everyone finished the circuit, YHC divided up the Pax into two groups due to the large Pax (Tclaps)
Group #1: Burpee Run
Group #2: Another Foundry Circuit
Flapjack the groups.
Round #3: Squat Progression:
20IC x Low Slow Squats
20IC x Reg. Squats
15IC x Hydraulic Squat Hops
20IC x Quad Slap Jumps
Burpee Run
Round #4: Lunge & Calf Progressions:
Lunge Progression:
20IC x Alt. Front Lunges
10IC x R. Lunge Pulses
2IC x R. Lunge Holds
10IC x L. Lunge Pulses
2IC x L. Lunge Holds
Calf Progression:
12IC x Calf Raises
10IC x R. Leg Calf Raises
10IC x R. Leg Hops
12IC x Calf Raises
10IC x L. Leg Calf Raises
10IC x L. Leg Hops
10IC x R. Squat/Reach/Jumps
10IC x L. Squat/Reach/Jumps
Great work by the Pax! We worked all the basic muscle groups with this one.
Mosey back over to a grass patch by the museum.
COP #2 (2MOM & a Vinyasa)
20IC x Crunchy Frog
20 OYO x Scissors
1 x Vinyasa (Plank – Upper Dog – Pushup – Downward Dog)
Out of time, so mosey back to the flag for the COT, which included the Name-o-rama, Shoutouts and Prayer.
