F3 New Orleans

Burpin’ In The Oaks

Written by

OBT

in

Posting on behalf of Reluctant Yankee:
Pre-thang –  A crew filming American Horror Story and some concerned security guards.

The Thang:

RY – QIC
Run out to the right 1/8-1/4 mi   (2 min)
Warmup COP:  SSH X12, Imperial Walker X 12, Mountain Climbers X 12, Peter Parkers X12  Slow Squats X 12
Side Hops, Lunges, Bear Crawl, Crab Crawl, Sprint back to flag.  (3 min)
FNG – Steel Magnolia shows up!
Jack Webb.  Pushups and arm lifts 1, then 2 , then 3 ,up to 10.
Sprint to bandstand/gazebo in park.
@lake/pond
using concrete wall – Dips X 12, inclined mericans x 12, left leg squat x 12 , right leg squat x 12, declined mericans x 12
then run out to the track turn left and loop around again to the gazebo/bandstand
6 minutes with Mary on the bandstand.

Little baby crunches, little baby twists, hello dolly, flutter, bicycle/freddies, x 12
Hand off to Roots

Roots – QIC

From Bandstand mosey to middle of Oak Alley:

” Burpin’ in the Oaks “
Sprint out 50 yards and do 10 burpees
Sprint back and do 9 burpees
Sprint out and do 8 burpees… repeat down to 1 burpee.  Plank up and wait for the six.
#mumblechatter  – “what is this guys deal?”, “awesome – i love burpees” –

Plank’o’rama
Regular, Elbows, Left Side, Right leg up,
Regular, Right side, Left leg up, Regular, Elbows,

Recover

Run to picnic tables at shelter
Step ups x 15

Hard run .20 miles out to golf clubhouse and back
Grab some wood @ picnic tables and hold starting dip position and wait for the six
Dips x 15

Mosey to shovel flag and plank up

COT

Announcements:

_ Second Audubon workout(AO @ St. Charles Ave. entrance) to begin Friday 11/7/14 @ 05:30
_ Announced alternate meeting spot at City Park for next two Saturdays @ 07:00 –new spot is called the Great Lawn or Quad in Front of Storyland.  As an AO it should be called Storyland

Tclaps:
-for Hawgcycle for the Shout out and filling in when I smoked myself
-for Pain an FNG who killed it today – obviously we will try to keep up with him
-for Roots for the burpie love fest – not my favorite person today  – If you had met McGee/Horseneck on Saturday you would have been friends
-for Roots for starting a new workout on Fridays starting next week
-for The Rev for agreeing to Q half of next Wednesday’s workout
-for Redfish making the journey from the West Bank

Thanks –
RY

Comments

One response to “Burpin’ In The Oaks”

  1. Voodoo Avatar
    Voodoo

    This sounds like a good one. I can’t wait to hit an F3NOLA workout next time I’m home visiting the family. RY, maybe we can carpool.

    It sounds like Roots should review some of @RunStopper’s backblasts in Area 51 (Charlotte South). He’s a fellow lover of the burpee. I’ve definitely found myself asking that same question (what is this guy’s deal?) at his workouts after doing 50 or 60 burpees during COP.

More posts