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  • “oo! this looks fun” – a Q on the wing

    Pre-Thang

    Seven men put down the beads, brassieres, booze and painted shoes for a Fat Saturday beatdown at City Park. The weather was particularly amenable.

    the Thang

    mosey to the backside of the Great Lawn

    #tclaps to the Pax: no one was late

    Warmup COP in cadence

    20x SSH
    20x Imperial Walkers
    10x LSS
    10x Beyoncees (thanks BlueDog)
    10x ‘mericans

    Short Mosey to some nice concrete benches – grab some stone (in cadence)

    12x stepups
    12x dips
    8x decline ‘mericans
    8x incline, wide grip, ‘mericans
    12x stepups

    Mosey around back of NOMA and stumble upon two little hills about 20 yards apart

    OYO – start with 1 cross-fit ‘merican, sprint to the other hill, 9 burpees
    sprint back, 2 cf’mericans, sprint again for 8 burpees and so on til 9 cfms and 1 burpee

    #tclaps to Roots for leading the PAX

    Mosey around the pond toward the baseball field

    COP – 5minutes of Mary in cadence

    20x LBCs
    12x Hello Dollys (no rest)
    12x Rosalitas
    20x Freddy Mercurys
    12x back scratchers
    12x high leg crunches

    Mosey to the outdoor gym

    Circuit #1 (20sec/exercise): overhand dips, monkey bars, reverse grip pullups (chinups), inverted rows, dips, pullups, balance beam
    Circuit #2 (10sec/ex): overhand dips, monkey bars, reverse grip pullups (chinups), inverted rows, dips, balance beam, balance beam

    Mosey to NOMA and find some nice stairs on the side

    OYO – up the stairs, 10 jumping lunges, up the stairs 8 jumping lunges, 6, 4, 2
    #tclaps to Tundra leading the PAX
    Sprint the NOMA circle

    Mosey back to the Peristyle

    line up on the ~24+in ledge and look at the pond
    dips in cadence x20
    20 boxjumps or stepups OYO

    Mosey to the flag for 2 min of plank-o-rama

    COT

    Announcements:

    Feb 21 is the Fallen 5k Register Here. (no City Park workout)
    Monday – Rawk City @ 5:30 w/Hawgcycle – Pontiff Park in Metairie
    Wednesday – Birdcage, Magazine entrance of Audubon @ 5:30 – in search of Q
    Friday – Wolfpack Mountain, Front of Audubon Park – 5:30am w/ Roots

  • The Bear crawled over the Mountain… 10 times

    Pre – Thang
    6 like-minded men congregated around the flag this AM in the gloom to celebrate virility in all it’s glory!

    The Thang

    Mosey towards the zoo. (It is here that Hawg pulls in hot).

    COP in the first open field we see

    Ssh x 20
    Mountain climber x 15
    Burpees x 10 oyo
    Good morning x 10
    Lss x 15

    Mosey towards the soccer goal

    Lunge walk x 20 yds
    Backward lunge walk x 20 yds

    Stop at the soccer goal
    Burpees peekaboos x 10 (a burpee followed by a commando pull up on each shoulder)

    Mosey to levee

    Some type of animal movement up the levee
    10 squat jumps
    Jog down
    Repeat, decreasing the number of squat jumps until you reach 1

    Plank and wait

    Mosey to the river

    COP
    Circle partner rows x 10 (every other man drops on his 6, grabs the hands of the man beside him, and does a back row while the two men provide a stable pulling platform.)
    Plank Bag pass x 5 (plank up in a circle, pass the bag through the arms to the next man, once the bag goes around the circle, do a push up, pass it back around, do another pushup. That’s 1)
    Squat bag throws x 2 (squats in cadence, every 2 squats the man holding the bag throws it to the man next to him. The bag went around the circle twice.)

    Mosey to the Audubon Statue

    Dips x 20
    Step up x 20

    Mosey to Flag
    3 minutes of Mary
    LBC x 20
    Leg lift x 15
    Freddie Mercury x 20 (reverse direction halfway)

    COT

    Moleskine:

    Blue Dog- “Are we gonna do the ‘REAL’ Freddie Mercuries?” No. No we are not

    TClaps to Cyclone for pushing our pace on his first post

    Announcements:

    Feb 21 (saturday after this) is the Fallen 5k Register Here.
    Friday – Wolfpack Mountain, Front of Audubon Park – 5:30am w/ Roots
    Saturday – City Park @ 7:00 w/MrAwesome
    Monday – Rawk City @ 5:30 w/Hawgcycle – Pontiff Park in Metairie

  • 31 Flavors of Pain

    We gathered three strong at the virtual flag in the Metairie gloom.  Once the Warm-up COP started we saw Rev and Mr. Awesome coming in hot with the flag.  They planted it and sprinted hard to join us.  We found out later, the flag was wandering through the mean back streets of the OM.  Of all the things Mr. Awesome is awesome at, apparently short-cuts to Metairie is not on the list.  At any rate, their time from car to flag plant to warm-up COP was pretty impressive.

    Today’s workout was inspired by the Playground’s namesake Wally Pontiff.   While at LSU Wally wore number 31.  You can read about Wally and the foundation created in his honor here:  http://www.wallypontiffjr.org/

    The Thang

    • Mosey to the Rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 31; Imperial Walkers IC  x 30; Mountain Climbers  IC x 29; Low Slow Squats x 28
    • Select your rock and Mosey to the Flag Football Field.
    • 6 MOM: LBC x 27 IC; Freddy Mercury x 26 IC; Russian Twist x 25 IC; Back Scratchers x 24 IC; Flutter Kicks x 23 IC
    • Mosey to the other side of the jogging path
    • Modified Tabata: Shoulder Press x 22 OYO; Rows x 21 OYO; Squats x 20 OYO; Curls x 19 OYO; Shoulder Press x 18 OYO; Rows x 17 OYO; Squats x 16 OYO; Curls x 15 OYO
    • Mosey to the hill
    • Bear Crawl to the top and Bear crawl down – 14 bunny hops In Cadence over rock
    • Crawl Bear to the top and Crawl Bear down – 13 Presses with rock
    • Mosey to the far end of the flag football field
    • Rock COP – 12 Dead Lifts; 11 Rows; 10 Rock Burpees
    • Mosey to the Soccer field
    • Rock COP: Squat Presses x 9 IC;  Rows x 8 IC; Curls x 7 IC; Squats x 6 IC
    • Rock Suicides:
      • Sprint to 50 and back – 5 Rock Burpees
      • Sprint to 40 and back – 4 Rock Burpees
      • Sprint to 30 and back – 3 Rock Burpees
      • Sprint to 20 and back – 2 Rock Burpees
      • Sprint to 10 and back – 1 Rock Burpee
    • Mosey back to the Rock Pile.
    • Horse to stables back to the flag.

    Moleskin

    Great workout today.  As Chaka said, it’s a great way to start the week.  YHC was not sure of how the timing on this would be, but it worked out perfectly.  It seemed like everyone pushed themselves hard and got a good work out .  It was great to have Amnesty back from Hawaii where he introduced F3 to a co-worker.  If we want to add them to the expansion list, count me in.

    Shout out

    Amnesty reminded us of the object lesson these rocks provide.  We are able to push ourselves to get better knowing that our F3 brethren are there to help when needed.  Mr. Awesome led us out in prayer.

    Announcements

    • Wednesday – 5:30 @ The Birdcage w/ Rev
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ CP (Peristyle) w/ Mr. Awesome.

  • You guys are sick

    Pre-Thang:   Cold (40 degrees) and Clear on this Saturday AM.  Pax slow to arrive but we end up with 8 for a pretty strong Saturday krewe.  After a night of Mardi Gras parades uptown my head was a little heavier than normal.  A special bonus today is that I got to bring my 64 yr old father to play in City Park for an hour….and I was the Q!

    The Thang:  Run across the Great Lawn for a COP.

    SSH, a cold and wet LBC set, Sumo Squats and Skater Pylos x 25

    Then we moseyed across the Great Lawn for a set of Tabata.  That is 20 secs workout and 10 sec recover.

    We did 4 sets of Mountain Climbers, Merkins, Lunges, Jump Squats, and LBCs (20 secs as hard as you can go) then recover 10 secs.

    Mosey to the Stairs in front of the New Orleans Museum of Art

    Round the Clock merks.  12 oclock inclined Merks x 10, 3 o clock regular merks x 10, 6 oclock feet on the step and declined merks x 10 and recover

    Then run to the Top of the Steps 5 Side to Side Burpees, Down the steps for 20 plank jacks 5 times for a total of 100 plank jacks and 25 side to side burpees.

    Mosey to Pull  UP station next to Christian Brothers School – partner work, 20 secs working.  1 partner does a pull up exercise the other partner does an LBC set.  Then we would rotate.

    Station 1:  Pullups, #2 Row ups, #3 Dips, #4 Reverse your hands for a pull up using bicep

    Repeat this rotation twice!

    Mosey back to the stairs in front of NOMA.  20 Jackknife leg lifts x 20, 10 Russian Twists

    We repeated this set twice with Jackknifes at the top of the stairs and RTs at the bottom.

    Run back to the flag for a 2 min Plank O Rama.  We did donkey kicks, peter parkers and a few other treats while we were in the plank position.

    Tclaps to 64 yr old Yankee Doodle Daddy for slugging through a tough work out with his son and waking up early on his vacation

    Tclaps to Mr Awesome for pushing us harder.  (especially Maverick today during the Pull Up station)

    Tclaps to Channel Mullet for his Kotter!  and to Hawg for EH’ing him

    Tclaps to Bad Moon for a rare Saturday attendance and to Roots for EH’ing him

    #mumblechatter

    What is RYs problem today?  Did we do something wrong?

    The overly happy Yeah! from  Mr Awesome when I said we were doing Tabata

    Hawg really likes his dinner at the new restaurant Milkfish.  Not Milf-fish

    Lots of whining on the steps today and at pull ups

    At some point someone in the PAX says that you guys are sick!

    Annoucements:

    Monday with Hawg (or Rev as a sub) at Pontiff

    Wed with Reveille at Audubon Pull Ups

    Friday with Roots at Audubon/St Charles

    Saturday with Mr Awesome at City Park

    Monday with Hawg (lundi gras) at Pontiff

    Wednesday with ?  (day after Mardi Gras)

    EH during Mardi Gras

    Run the Fallen 5K it will be in place of our regular workout!

    See you soon-

    Reluctant Yankee

  • Abstairs

    Pre Thang:  Thought we might have more since so many slept in on Wednesday, but eight is enough…

     

    The Thang:  Mosey to DC Quad for warmup at benches.  SSH x 30, Incline Merkins x 20, Step Ups x 15, Dips x 20, Imperial Walkers x 25, Derkins x 12, Step Ups x 15, Low Slow Dips x 15 all in cadence.

    Mosey to Little Wolf and run all the way up.  Backwards on the inclines. Partner up at the top and during the 20 count, YHC wrote out the exercises on a column. LBC, Dolly,LBT,High Dolly, Russian Twist, Flutter Kick, LBC, Freddie.  While one partner ran down the stairs and back up, the other exercised, then switched upon the partners return, changing exercises after each round and planking up at the end.

    Quick mosey back to the shovel flag with a stop at wolfpack mtn. for a bout with #suddenchange.

    COT w/ shoutout by Rev.

    Good Times!

    Roots

  • 2015 Blue Ridge Relay

    It’s time to hard commit to the Blue Ridge Relay, September 11-12, 2015 (Friday – Saturday)

    This event is capped at 160 teams.  Last year, it was completely sold out by late May, this year, they expect all slots to be filled as early as April.  If you plan on joining one of the best CSAUP events on the calendar, DO NOT DELAY!

    We EXPECT to build on F3’s growth and continued interest in this event, which is a near-perfect combination of First F, Second F and CSAUP:  A brief history of F3 at BRR

    2011: Two official F3 teams (18 pax)

    2012: Five official F3 teams (48 pax)

    2013: Fifteen teams including over 170 pax

    2014: 31 Teams!

    2015  ???

    The Basics:

    208-mile relay race along the Blue Ridge mountains, beginning in Grayson Highlands State Park in southwestern VA and ending in downtown Asheville, NC.

    Race starts on a Friday morning (starting times are staggered and vary from 7am-11am) and ends on Saturday afternoon (our past teams have finished in around 26-30 hours).

    Race is split into 36 predetermined legs of varying distances (2 to 10 miles) and difficulty levels (Easy to Mountain Goat Hard).

    Teams can be a minimum of 4 and a maximum of 12 people (I think most people will tell you that the 9-man team is the way to go).

    For a 12-person team, the average total distance is 16.6 miles spread over 3 legs (it’s like running three 10Ks in a day). You can do the math for the average mileage for the other teams sizes. Average is just average though – some legs are longer and some are shorter.

    Teams travel along the race course in vans, picking up and dropping off runners at the beginning and end of each leg. You get to know, and smell, your van-mates very well.

    Veterans will tell you that the BRR is a great experience. You can expect a reasonable but very manageable physical challenge and fantastic fellowship.

    What You Need to Do Right Now

    If you are generally interested in the event and want to be paired up with a team with others from your F3 Region, please complete the form below, and we will make introductions to teams looking for pax.

     https://docs.google.com/forms/d/1h97zN45pEErJO8NFy03fy_w0foKn92AfkVEm0rGXCrE/viewform

    Regional Q’s are listed below – please contact them directly with questions about teams in your region. (q’s-email me with changes and I will update)  These Regional Q’s will assist with team formation, transportation logistics, and other important details.  If you have a team, but need help filling out the roster, contact these fine folks.

    Raleigh  Flatline  kevin.powell.jr@gmail.com

    Columbia             Chaser            pjr@swblaw.com    (will be changing)

    CLT – Metro        Fa So La         matt@doerreconstruction.com

    CLT – The Fort    DD

    CLT – A51            Turkey Leg       smastbrook@metlife.com

    CLT – NoCo         Kumquat          dudley-matthew@aramark.com

    Lexington

    Winston               TBD

    Charleston          TBD

    Nashville ?

    Richmond?

    New Orleans?

    Anyone looking for Free Agents, please look at this form.  https://docs.google.com/spreadsheets/d/1IvBynHhBOacAVh2IMhNmOIyRe3CHXW5oZ5bloSscXw4/edit?usp=sharing

    If you already have formed a team and want to enter as a team now, please do the following:

    Sound off the in comments below with your team name and pax to let the world know you are HC’ed

    Team captain email the F3 regional captain above to make sure they have your contact info for future announcements

    Each team captain will be responsible for registering their team directly with BRR (rosters don’t have to be finalized when you register the team). You aren’t registered for the race until you register directly with BRR.

    Only one person needs to register from each team.  Team captain should register directly with BRR at this link.  http://www.blueridgerelay.com/index.php?option=com_content&view=article&id=22&Itemid=29

    There is no special F3 discount and BRR is not holding spots for us.  The race typically fills up by May, though it’s been closing earlier and earlier each year. Don’t wait around on this one.

    Team captains will be responsible for collecting money directly from their team members

    All team names should be submitted to BRR in the following format “F3 ……………” (i.e. F3 Lean, F3 Paperboy, etc)

    You don’t need to submit a roster to BRR today (and I suggest you hold off on doing so in case there are changes) – the final roster does not need to be finalized until the summer.

    The form will ask you for an average 10k time. This is what they use to seed the start time waves. The faster the time you submit, the later you start.

    FAQ

    Can I do this?

    Anyone who posts to regular F3 workouts and can run a 10K can definitely be comfortable on a 12 man team. A 9 man team is a bit more of a challenge, but you can do it. Last year, South Beach did a 4 man team….any challengers for this year.

    What’s the optimal team size — 6, 9, or 12?

    9-man team the best. 6-man team is a lot (and I mean a lot) of running without a lot of rest. 12-man team has really long breaks in between your runs (~ 8 hours) and you stay in the same van of guys for both days – but it is still a fantastic experience. 9-man team is the best of both worlds – yes the mileage is longer than a 12-man team, but you are running every 6 hours, and you switch vans several times during the race, thereby getting fellowship with multiple F3 pax.

     

    I’m interested, but don’t have a team and want to get placed on one.

    Perfect. Just register using the Free Agent Form above, and we’ll find you a team.

     

    Can I invite non-F3 pax to do this race?

    Absolutely. Just have them register below.

     

    Will I sleep at all?

    You may get an hour or two here or there in the exchange zones, but if you really want to sleep just don’t draw the short straw to be the driver home from Asheville on Saturday afternoon.

     

    How do I train for this?

    We’ll worry about that later. But suffice it to say that doing several runs a day (morning, lunch, and/or evening) is good training in the months leading up to the race.

     

    What does it mean when it says some of the legs are rated as “Mountain Goat hard”?

    Baaaaaah. You’ll find out when you see it. Think steep, never-ending switchbacks.

     

    How much does it cost?

    Race registration $1,200 (team of 7 – 12) and $600 (team of 4-6 runners). In addition, plan on roughly $150 per person to cover costs of van, gas, food, drinks, etc.

     

    But I’m already doing (fill in the blank) marathon/half-marathon this fall, so I don’t think I can do this too…….”

    Well, then, you have no excuse, BRR is a perfect training opportunity.

     

    Other questions – email Freeloader / Steve Redmond at F3BRRINFO@gmail.com

    Don’t delay–you will regret not doing this.

  • Flashdancin’ in the Rain

    T’was a cold wet Wednesday morning – 46 degrees. YHC almost didn’t make it out of bed in time; I snoozed until 5:09 when I realized I should probably get a move on. YHC pull up to the Bird Cage at 5:28 to find Yankee in shorts planting the #shovelflag in the soppy mud. CHAKA (he asked to have his name put in all caps for this bb) was chillin’ in his car until YHC walk up to the flag. Hawg shortly follows to make it 4 ballsy men ready to endure some Blue Dog pain in the miserable gloomy weather.

    The Thang

    • Mosey to the southeast corner of the park near the houses for a warm up – Incorporate butt kicks, high skips, karaoke, and high knees as we mosey.
    • Warm-up COP:
      • SSH x 30 IC, Imperial Walkers x 20 IC, Russian Imperial Walkers (keep legs straight) x 20 IC, Plank for 20 secs, stay planked, Mountain Climbers x 20 IC, stay planked, Merkin’s x 10 IC, stay planked,  Plank Jax x 20…. Recover (We’re drenched at this point, there is no going back)
    • Mosey back towards the flag and circle up at the suicide lamps across from the bandstand (on the way YHC asks “what does the P stand for in BLIMPS?”; CHAKA asks “why do you want to know that?”.
      • Stretching, so not to pull anything
        • feet together touch toes for 10 secs, spread feet and stretch middle, left and right.
      • Annnnnnnd BLIMPS!!: 5 Burpees, 10 Lunges ea leg, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, and 30 squats
        • Line-up at first pole nearest the track for 11s
          • for this set of 11s we used the first three poles nearest to the track. On go – sprint to the third pole do 10 merkins, back to first pole for 1 squat, then to second pole for 9 merkins, then back to first for 2 squats, back to third for 8 merkins and … well you get the picture! – Plank Up and wait for 6 when finished.
    • Mosey over to the fly,
      • SUDDEN CHANGE!!!!
        • 10 Muddy Burpees near a tree on the east side of magazine
    • Continue to the Fly, up and over the hill.
      • Park in the grass near the river
      • COP:
        • jack webs begin with 1 and end with 10 oyo (wet gloves added some weight to the air shoulder presses.)
        • a couple minutes of mary: inward circles (similar to dolly, but creating circular motion) x 10, outward circles x 10 (we need a name for these), flutter kicks x 20
    • Running out of time at this point; Kick it back to the flag with a brisk jog.
    • Turns out we have two minutes to spare when we park at the flag.
      • 2 minute plankorama
        • elbow planks with a 25 count down from Hawg
        • finish up with wife pleasers until Yank calls time

    Moleskin

    Great workout today! I was surprised by how much fun I had during this workout. I thought I would be absolutely miserable in the cold rain this morning. Those of you who were absent, you missed a fun wet workout. When’s the last time you felt the need to jump in puddles? I feel as though even though it was quite chilly; with the amount of energy we exerted we were able to stay fairly warm; possibly just as warm as the fart sack we crawled out of this morning. I really enjoyed this Q today boys!

    #TClaps to Yankee, Hawg, and CHAKA KHAN! for embracing the nasty weather and posting for a great workout.
    #TClaps to the crew for logging in 2.3 miles on this cold rainy morning

    Announcements

    • Friday – 5:30 @ Wolfpack Mountain with Roots
    • Saturday – 7:00 @ City Park with Yankee (who is planning on EHing his father)
    • Monday – 5:30 @ Rock City, Rock Rock City with Hawgcycle

    Continue to try to EH some men during this Carnival Season!!!

    -BD

  • Super Pain

    Watching the NFL Post season has been painful for us here in New Orleans.  YHC hoped to use the big game to create some useful pain.  The #downpainment was going to be inspired by the winner of the Super Bowl and YHC was planning a 12th man inspired Dirty McDeuce when an inexplicable play call created a sudden change.  The newly installed Patriot theme called for lots of Merkins and a Hero WOD stolen from Cross-fit.

    It was good to see 5 strong on a blustery Metairie morning.  It was also fitting to have our resident Patriot fan in attendance.  It was time for another Patriot #beatdown.  To honor the winning score the Pax had to do 28 Merkins every time YHC called Super Bowl.

    The Thang

    • Mosey to the Rock Pile for Warm-up
    • Warm-up COP: SSH x 30; Good Mornings x 16; Imperial Walkers x 30;
    • Select your rock
    • Mosey with your rock back toward the flag – along the way called Superbowl – 28 Merkins
    • Fence Chunkers – 20 reps = Patriots completions in first half
    • Mosey to the Soccer Field sideline – a little lagniappe for YHC and Chaka as we grabbed an extra bench and carried it roughly 20 yards #EveryYardCounts #JustAskPeteCarrol
    • Modified Carse (X-Fit Hero WOD) – going with the Patriot theme here: Start each round with a 50 yard Bear Crawl.
      • Super Bowl Called before the first Bear Crawl – 28 Merkins. #MumbleChatter:  I thought Seattle had a better defense, why did they allow 28 points?
      • Round 1: Squat Press Rock x 28; Bunny Hops IC x 28; Dead Lift Rock x 28; Box (Litrally a Bench) Jumps x 28
      • Round 2: Same thing, but 24 reps
      • Super Bowl Called – 28 Merkins
      • Round 3: Same thing, but 20 reps
      • One final bear crawl for good measure
    • Back to the flag with rock in tow.
    • More Fence Chunkers. Time only allowed for 8 reps.  Not sure what that represents….possibly the number of Seahawks that punched Gronkowski at the end of the game.
    • Return Rocks
    • Horse to stable back to the flag.

    Moleskin

    Great workout today.  I thought Rev was crazy for going with the short sleeves until 15 minutes in when I had to shed my overshirt.  There were definitely some good size rocks out there today (no matter how I try to word that, it just doesn’t sound right).  The Bunny Hops were much harder than YHC thought they would be.  Probably could have gone without trying to do them in cadence.  The intention was to do them over the rock, but that needed some modification by most.

    Shout-Out

    YHC led the shout out – Prayed for a specific request and gave praise for Root’s new job, even though it meant he couldn’t be with us.

     Announcements

    • Wednesday – 5:30 @ The Birdcage (#BlueDogBeatdown)
    • Friday – 5:30 @ Wolfpack Mountain (#RunninRoots)
    • Saturday – 7:00 @ CP (#ManUpAndQ)

    -Hawgcycle

     

  • Ninja Rolls – I meant to do that

    Pre-Thang:  Beautiful weather (Clear and 50 degrees) and a small PAX.  4 Men trying to #getbetter.

    Thang:  Started at 7 and went for a 1/2 mile mosey to start things off

    On the way through the breeze way – YHC tripped on a sprinker and did a face plant with an added Ninja Roll.  Smarta@$ Hawg requested clarification to see if they all needed to do the shoulder roll.  What a punk.

    First COP by Tad Gormley.  SSH x 20, Mountain Climbers x 25, Low Slow Squats x 25, Merkins x 20.

    Then we moseyed to the Christian Bros football field for some Burpee Suicides.

    Run to the 50 5 burpees, Back to Goaline 5 burpees, 40 for 5 burpees, etc.  for a total of 50 burpees.  Chardonnay’s visit to the site where he earned his F3 name on Wednesday made me think of the first time I wanted to splash some merlot.  That was OBT’s exercise that almost got me.

    Tclaps to Hawgcycle who is quickly becoming a burpee champion.  The rest of the PAX tried but Hawg easily lapped us

    After burpees a quick mosey to the bleachers for rowing pulls x 10.

    Then another 1/2 mile mosey towards the Red Hot Chili Pepper.  We stopped for a COP mid-way.

    Peter Parkers x 25, LBC x 25, Donkey Kick planks x 25 ic, Penguins x 25

    *some ragged counting by YHC

    Mosey to the RHCP / Under the Bridge #nolasmostromanticspot

    Chong Li and Gandalf brought this to us back during the training Saturdays in October.  It hurts.

    I should have done more but we were short on time and I messed up the counting enough that I just wanted to get out of #nolasmostromanticspot

    X20 Step ups left leg, dips, inclined merks, step ups right leg

    x 10 Step up left, dips, inclined merks, step ups right

    Run back to track at Roosevelt Mall

    At the track a quick COP, Hawg ditched us at this point.  LIFO.

    Parkers Peters x 20, LBC Twist x 20, Arm Raise Planks x 25 (these hurt way more than I thought), finished this COP with Dying Cockroach x 20.   Roots noticed these hurt more than usual today.

    More ragged counting — I was out of it the AM.  However I can feel the burn now so it worked.

    Finally – we went for the 1000m from Hades – a gift/ripple from Mr Awesome.

    Run full speed x 400m, walk 200m, Run full speed 200m , walk 100 m, Run full speed 100 m.

    Tclaps to Zombie for killing it in the 400 and 200 sprints.

    Tclaps to Roots for killing it in the 100 – and would have won if not for a helpful Jesuit track team.

    Mosey 1/2 mile back to Flag.  Total mosey was just over 3 miles.

    SHOUT OUT – Reluctant Yankee.  Reminded us to be grateful and appreciate our blessing.

    Always a pleasure to Q.  As I write at 441PM my core is tender from the workout – so thats a good thing.

    Please sign up to run the 5K for the Fallen, via Tulane’s ROTC- we will run on Feb 21st as a group for a CSAUP.  It’s a great cause and we should be involved with this!

    Also Roots and I plan to run the Shamrock Run. – Its an 8K and just for fun.  Drinking is involved.

    Mardi Gras is the perfect time for a NOLA EH.  EH the guy standing next to you during a parade gap.

    If you haven’t been out to join us in awhile – make an effort this week.  Burn those Mardi Gras beer cals in a preemptive strike.

    Schedule this week:

    Mon – 530AM – Hawgcycle at RockCity/Pontiff

    Wed – 530 AM Blue Dog at Birdcage/Audubon

    Fri – 530AM Roots at Wolfpack Mtn/Audubon StCharles

    Sat – 7 AM ?? at City Park

    See you soon!

     

  • Merkins…

    Pre-Thang:  Breezy and 57 in the gloom.  Great to be back in action after marathon recovery to go do a bunch of #merkins with 8 other PAX.

    The Thang:  Mosey over to LU front lawn for warmup.  SSH x 30 in cadence followed by BLIMPS or Burpees x 5, Lunges x 10(each leg), Imperial Walkers x 15, Merkins x 20, Plank Jacks x 25, Squats x 30.

    Mosey to #wolfpackmountain.  Run all the way up, but stop at each end for 10 Merkins.  According to Hawg and RY we did approximately 120-150 on the way up.  I’ll count next time. Plank up at the top.

    Six Minutes of Mary(more like eight)  LBC x20, Dolly x 20, LBT x 20, Flutter x 20, Russian Twist x 15, High Dolly x 20, “Real” Freddie Mercury x 20, Plank Walks x 10 all in cadence.

    Mosey down and over to DC Quad benches. Dips(freak nasty) x 20, Step ups x 10(each leg), Low Slow Dips x 10 all in cadence. *We  did experience a quick bout with #suddenchange(10 burpees) on the way down.

    Mosey to #shovelflag area for Plank-o-Rama: Regular,Elbows,  Southern Gent, NA, Regular, Elbows.

    COT w/ shoutout by YHC

    TClaps to the PAX for hanging tough today.  No complaints and lots of Merkins, plus a 1.75 mile run and a 3+ minute plank session to finish it off.

    Announcements:

    Saturday @ 07:00 Storyland w/ Reluctant Yankee

    Monday @ 05:30 Rock City w/ Hawgcycle

    Wednesday @ 05:30 Birdcage w/ Blue Dog

    Friday @ 05:30 Wolfpack Mtn. w/ Roots

    February 21 @ 09:00 Birdcage: Tulane NROTC Fallen 5k.   We are signing up as a group and running instead of having  the Storyland boot camp.

    Sign up here http://www.signmeup.com/KC2VXH7

    Good Times!

    Roots