Warm up with movement – Walking Imperial Walkers (AKA Gabby’s) , Bear Crawl, Crab Walks – IC around the NOMA bacon fountain.
Face the Bacon for Jack Off/Jacked Up- SSH, Smurf Jacks, Red Bull Smurf Jacks, Plank Jacks – seal the deal with some Seal jacks – I thought the F3 Exicon called a variety of jumping jacks a “Jack Off”. I was mistaken as it is called “Jacked Up” Next time I will add in the Wacky Jack and some other variations. Seal the deal with Seal Team 6 – Six Seal Burpees (burpee with two merkins) in cadence.
Ladder of Seal Burpees – Running from NOMA to the end of Lelong Drive we performed a ladder of Seal Burpees – 10, 8, 6, 4, 2, 4.
Ultimate Football Mosey – Using an actual 1999 LSU practice football that no longer holds air we passed the football while moseying to the Tool Wall for some calf exercises. Any drop and there were several the pax performed two Seal Burpees. Ultimate Football mosey to the back of NOMA for 3 rounds of Sunday Mornings.
COT
