Bywater Birthday

Preamble:

While I lined up a couple of routines borrowed from my brothers at F3NOLA where I’ll be active starting sometime next month, I realized my speaker has seen better days and couldn’t deliver the New Orleans-influenced soundtrack nearly broadly enough to be heard.

Alas, we adapted to a surprise closing of the football field and got in a workout anyway.

Warm-O-Rama:

We did a descending burpee ladder that I borrowed from a FracSac workout in New Orleans that i attended recently:

• 5 burpees OYO
• 5 SSH
• 4 burpees OYO
• 5 SSH
• 3 burpees OYO
• …
• at the end, instead of ending at 1, we ended with 5.

The Thang:

First we moseyed to the football field and determined quickly that the gates were locked.. Yay!  We turned around and went to the neighboring unmarked field next to the school and did the following, adapted from the plan for the football field, also borrowed from FracSac:

• Bear crawl to the first door
• 10 wine mixers
• Bear crawl to the second door
• 20 squats
• Bear crawl to the third door
• 20 big boys

Moseyed back around to the front of the school for partnered laps, while one partner did 51 of the following:

• wine mixers
• squats
• big boys

Then we went across to the field behind the middle school for…

11s — Hammers & alpha count lunges

• first three were the entire distance of the field
• next four at 2nd line
• next four to only the 1st line

Then a four corners with

• 10 Bonnie Blairs
• 20 star jacks
• 30 something else called by the pax which i can’t remember
• 40 something else called by the pax which i can’t remember

Then finally, back to the flag nearly at time.

COT:

Grateful as always for the opportunity to lead these men.

Naked-Man Moleskin:

In a month I’ll be active in another region, with a strong network of support in my hometown as I start a new business and new chapter of life.  Grateful for the camaraderie and support I’ve enjoyed as part of Alpha and will be visiting regularly.