F3 New Orleans

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  • Chard, the Usurper!

    6 brave souls rose in the dewy gloom to meet at the #shovelflag in the Birdcage of Audubon Park for the debut of Chard’s (YHC) Q. It was bound to be a good one.
    The Thang:
    Mosey along the paved path from the flag toward the lighted house in the southwest corner of the park.
    Bear crawls from one white bike path marker on the path to the next.
    Butt kicks for the next stretch between markers
    Karaoke right for the next length
    Karaoke left for the last length
    Continue to mosey until we reach the Southwest corner for a circle of warmup.
    COP
    SSH x 32
    Mountain Climbers x 22
    ‘Merkin x 21 (YHC asks: “what do we call pushups?”. Everyone gives YHC the business for not remembering ‘”Merkin”. YHC has no excuses)
    Mosey across magazine to the field with the soccer goal post (sans net). Line up by the goal post facing toward magazine, notice the five illuminated oak trees on the right.
    Burpee Broad Jump OYO – across the field to the last illuminated oak tree. (this turned out to be more difficult, and more wet, than anticipated)
    Mosey over to the John James Audubon statue near the zoo for a circle of pain.
    Step-Ups x 20
    Dips x 16
    Inclined ‘Merkins x 16
    Declined ‘Merkins x 9 (Hold for 10 seconds at the end)
    Regroup and mosey to the levee for six minutes with Mary
    LBCs x 32
    Low Dolly x 21
    High Dolly (Rosalita) x 16
    Wife Pleasers x 20
    WW2 Pushups x 10
    Russian Twists x 16
    Mosey further down the levee to where magazine turns into River Road for a little F3 History: this is the spot where YHC earned the name Chard, splashing merlot on his FNG workout.
    (Trivia: Many believe that YHC was hungover on this day. Not the case, just a victim of the pain and a significant lack of F3).
    COP
    SSH x 16
    Low Slow Squats x 16
    ‘Merkins x 10 (hold for a few seconds)
    *YHC tries to hand off the Q over to Blue Dog. The PAX refuse to let YHC give up the rest of his VQ. Onward with the pain!!
    Indian Run south down the paved path toward the zoo parking lot, introduce Sudden Change (10 Burpees that could happen at any time, and are likely to happen when you least want them to happen).
    Indian Run to the field in front of the zoo.
    Sudden Change.
    Mosey back to the field near the flag for some Modified Sprints
    Modified Sprints x 4 – lay on your belly in a line, when YHC says “GO!” sprint as fast as possible for about 20 yards.
    Sudden Change
    Mosey back to the flag.
    Plank-o-Rama
    Plank – slow 20 count from Yankee
    Southern Gentleman  – 10 count from Rev
    Northern Aggressor – 10 count from Blue Dog
    COT – Chard gives a shout out, Rev leads the prayer.
    Moleskin:
    “Of course we look creepy, we’re staring at her by the pull-up bars!”
    “Wait! Which tree are we going to?!?”
    “Bluedog, you’ve been usurped!”
    “I’ll tell you who it was, it was that damned Sasquatch!”
    TClaps to the PAX for covering 2.1 miles – not bad for a January Wednesday morning.
    TClaps to Chard for finishing out the entirety of his VQ.
    TClaps to Rev for an awesome prayer to finish us out.
    Announcements:
    WolfPack Mountain Friday @ 5:30a on the Magazine side of the park – Roots as Q (Will we see the sunrise?)
    Storyland Saturday @7:00a with ? RY maybe?? as Q
    Rock City (Pontiff) Monday @ 05:30a with Hawgcycle as Q
    Birdcage Wednesday @05:30a with Blue Dog as Q
    Note about Carnival season:
    It’s Mardi Gras, people. While most of the rest of the country looks to Christmas and the holidays for the ripe time to EH some FNGs, we all know that in New Orleans, the real holiday doesn’t start until late January when things start to heat up for Mardi Gras.
    As we all stuff our faces with King Cake, and revel with old friends over bourbon and beer, bring it upon yourself to grab some good guys and get them out in the gloom for some pain and brotherhood.
    We will all be having enough fun (YHC will be having too much fun) to feel like we need a good Lenten resolution. Enter F3 and your EH.
    Go get ’em!
    – Chard

  • Tito Landrum Rocks

    YHC is a St. Louis Cardinals baseball fan, so I was very excited when we named an FNG after Tito Landrum.  I was even more excited to see Tito when I pulled up at Rock City today.  For those of you not as passionate about Cardinal baseball, Tito Landrum is the man that filled in for Cardinal lead-off hitter and base stealing champ Vince Coleman in the 85 NLCS and World Series.  Coleman was hurt in the NLCS when he got ran over by the automatic rain tarp (no joke – check it out here http://www.captainsblog.info/2010/10/13/this-date-in-history-the-killer-tarp-and-the-cardinals-strange-1985-post-season/3161/. )  Anyway Tito Landrum filled in and was the best player on the team for the rest of the NLCS and the World Series.  So when YHC saw our Tito there today, I was certain that he could step in if I happened to suffer an unfortunate rock related injury.

    The weather was perfect this morning: 50 and dry.  YHC barely arrived on time, causing Yankee to start creating a back-up plan.  Cobains, I’ll try to be earlier next time.

    The Thang

    • Mosey to the Rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings  IC x 15
    • Select your rock and Mosey back to the flag – Start the mosey with a little Cusak action.
    • 4 minutes of fence chunking, mixing up your rock usage.
    • Mosey to the far end of the soccer field.
    • LT. Dan – 1 squat followed by 4 forward lunges, 2 squats followed by 8 forward lunges,…end with 5 squats followed by 20 forward lunges.
    • 6 MOM: LBC IC x 30; LBT IC x 30, Back Scratchers IC x 30; Hello Dolly IC x 30; Russian Twist IC x 30
    • Mosey to the Ol’ Playground.
    • 30 second Stations – 10 second Rest: Pull-ups, Rock Curls, Rock Benchpress, Rock Shoulder Press, Pull-ups.
    • Mosey to the hill
    • Hill work: 1 Rock Burpee, run over hill with rock to other side, 2 Rock Burpees, run over hill with rock to other side, …, end with 5 Rock Burpees
    • Return rock to the rock pile
    • Horse to stables back to the flag.

    Moleskin

    YHC felt like we had a pretty good pace going today.  RY confirmed that we ran 2.1 miles total with the rocks, which is an unofficial Rock City record.  I am glad we got in some Mary, as I feel like I have been neglecting her.  She served the purpose as I heard RY say she made him forget about Lt. Dan.

    • T-claps to Tundra for Larry Birding it all morning even though he had the biggest rock.
    • I would give T-claps to Yankee for manning up and carrying YHC’s rock back to the pile, but then I would need to call him out for picking such a little rock in the first place. So I just won’t say anything.
    • Great to have another Uptowner out to the burbs, now we just need Metairie to represent.

    Announcements

    • Wednesday – 5:30 @ The Birdcage w/ Blue Dog?
    • Friday – 5:30 @ Wolfpack Mountain #ReturnOfRoots
    • Saturday – 7:00 @ CP (Peristyle)

    -Hawgcycle

  • F3 to Haiti 2015

    The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. It’s a wonderful mission that has seen great success in the past couple of years.

    The idea of “community” may prompt much discussion. Is it our neighborhood? Our town? Our city? Or, is it any group of people with a common goal? A church? Our office/work place? Our family? F3? All of them?

    Most would agree there is a great need to develop, improve and invigorate male leadership in Charlotte and across the United States. During my years with F3, I have seen what the accountability and brotherhood within the group can accomplish. F3 has played a role in strengthening marriages, helping men reduce or eliminate medication because they have lost so much weight, and supporting men as they work towards becoming stronger spiritual leaders in their homes and workplaces.

    As a group, we’ve donated tens of thousands of dollars to various charitable organizations. We have opened the door for men to meet others and find a place where they gain a sense of belonging/fellowship. I know I have found several genuine friends in F3.

    However, this need for male leadership does not stop at our nation’s borders. In fact, I believe that there is just as much (or greater in some cases) need for this type of male leadership in other countries as well.

    This past September, I travelled to Haiti with ten of my F3 brothers. We experienced a culture that lacks male leaders known for their integrity. Often times in Haiti, the men play little, if any, role in caring for their children. Violence in the form of domestic abuse or rape is not uncommon. Joblessness is the norm, and even if jobs were available, many men in Haiti are not literate or lack the skills required to hold down jobs successfully. Many don’t know how to drive.

    During our week in Haiti, we learned about the true needs of this country (the poorest in the western hemisphere). Yes, they need financial help in the way of food and material possessions. However, what they really want are jobs. What they need is accountability. What they absolutely crave are relationships with God and a place to learn what it means to be a leader in their families and churches in order to do their part to reverse the lessons they learned as boys.

    We met one such group of men. There were six men enrolled in a men’s discipleship program through the mission organization we were there to serve. These men met every day for Bible study, meditation, fellowship, trade skills training, and spiritual and emotional encouragement. Most of these men live in Haiti’s tent cities. At least one is homeless, sleeping in his church at night. But every morning, these guys got themselves up and traveled up to an hour and a half to get to this discipleship program. These men made the necessary sacrifices to attend this program in the hopes of creating a better life for themselves and their families. They formed a brotherhood (much like F3) to encourage accountability and were turning into leaders for their families and in their communities.

    While we were in Haiti, we stayed at a guesthouse owned by this ministry. In addition to the F3 Team, there were various other staff and missionaries from around the world staying there. Every morning we were up and in the driveway by 6:00 AM in order to post before our day’s work began. Our host leader posted with us each morning. (He originally told us that he doesn’t exercise and might post once. He posted every day.) It was an odd sight in Haiti when the twelve Americans were up before the sun, running, doing merkins, dips, burpees, etc. along the streets and fields in the neighborhood we stayed. By mid-week, one of the other missionaries from Haiti staying in the house joined us. The next day, the son of the guesthouse manager joined us. On the last day, a missionary from Zimbabwe joined the PAX. We started with eleven F3 brothers and finished with fifteen from three different nations. It was a pretty cool community.

    Along with meeting these different men, there was plenty of time spent on construction projects, visiting orphanages, and learning about the Haitian people. Aside from the need for accountability and male leadership in Haiti, another lasting impression for me was the amount of joy and thanksgiving the Haitian people have despite their perceived lower quality of life. Within the slower lifestyle, away from the technology and distractions we take for granted, they spend much more time reading, in prayer, and with each other than I do in my life. Since our return, I’ve come to evaluate my life differently and have adjusted my priorities. I do my best to keep my life simple and avoid over-filling it with things that may not matter down the road. I do my best to not hurry as much.

    There were many lessons we took away from the week. We are looking forward to a continued perspective change I’m sure we’ll have after our next trip. Mostly, we look forward to catching up with the men that are in this class of the discipleship program, meeting the men in the next round of the program and EHing as many as we can to post with us.

    We have two weeks booked in September (9/13-9/20 and 9/19-9/25) and we would like you (from as many AOs as possible) to join us. If you’re interested:

     

    Thank you,

    Frodo (from MECA)

  • Ninjas, animals, and a home run!

    7 strapping men met in the dew-drenched grass of New Orleans’ city park for a beat down. Reveille and MrAwesome were more than willing to hand one out.

    The Thang
    (note – a “strong man” exercise was thrown out randomly throughout the work out. The strong man is a jumping lunge, whilst holding hands on the hips, vocalizing a ‘hup’ every time the man is in the air.)

    Mosey from the flag toward Tad Ghormley (we need a name for that place), stopping in the great lawn for a strong man. Continue to mosey toward stadium dr for the first COP.

    COP
    SSH x 25
    Knee slappers x 10 (jump in the air, slapping knees to hand stretched out at shoulder height).
    ‘Merkin x 12

    Mosey to baseball field behind Ghormley
    Throw in 12 x Good Morning’s for a little more warm up

    Home Runs
    Run to first base, do 10 burpees
    Run to second base, do 20 diamond merkins
    Run to third base, do 30 squats
    Run to home, do 40 LBC’s

    Mosey toward the football field

    Strong man (hehe)

    Line up on 6yd box
    Spiderman walk to Penalty Box
    Crab walk to random goal in middle of the pitch.
    Bear crawl to center field
    Frog hop back to random goal in middle of the pitch.
    Lunge walk back to 6yd box

    Mosey to Outdoor gym
    Hand over Q to MrAwesome

    30 second intervals – 10 sec rest
    1 up and over the monkeybars, cross back underneath (backwards if you can)
    2 ‘wall jumping’ the dip bars
    3 L sits
    4 static hang on pullup bars
    5 burpees
    6 plank with a bag

    end with trios or a line of hand held inverted rows

    mosey toward the track. stop at a nice grassy area on the way

    animal movements of around 10 yards
    bear crawl (forward, side, other side, back)
    crab walk -forward
    shoulder (ninja) rolls
    crab walk again

    plank in a circle until everyone has done 8 burpees

    mosey to the track for 1000 meters of Hades
    (MrAwesome issues the challenge to do 15 burpees for each person who beats him each time)
    400meter sprint around track
    100meter recovery
    200m sprint
    100m recovery
    100m sprint
    100m recovery

    long easy mosey back toward flag

    COT

    MrAwesome completes the burpees that he owed for getting beat.

    Moleskine:

    TClaps to our Q MrAwesome for giving incentive to push harder.

    Tclaps to the PAX for pushing through after the football field. You had YHC thinking you were spent.

    “Who knew a ninja was an animal?”

    Hup, hup, hup, hup, hup, hup, hup, hup, hup, hup.

    Announcements:

    Our very own roots and sweeper are both taking on 26.2 miles tomorrow, cheer them on!

    Monday at pontiff park, 5:30am, Hawgcycle at the Q

    Wednesday at Audubon Park pull up bars, 5:30am, Bluedog? at the Q (you owe us)

    Friday at Entrance to Audubon park, 5:30am, Roots back at the Helm

     

  • Rain but no deflated balls in NOLA

    Pre-thang:  A chilly and rainy morning but nothing too crazy.  Even with the rain and cold -we felt no need to deflate the balls.  We kept wondering if Blue Dog was coming since he was supposed to Q half of this workout…he didn’t show.   Hawgcycle came in – HOT – launching a 6 ft tsunami at the ducks chilling in the cool morning.  YHC got a 5:12AM warning email from Chaka that if I skipped I would be in trouble.  I also got the “are we really going to workout in this weather text” from Tito – Yes! my brother.  Then I called him a wuss so he had no choice but attend.  He attended like a BOSS!  We also got Reveille back from a brief hiatus/training break – things are always better when we have the REV. Bad Moon also mentioned that the previous day’s email – made him get out in the rain and get better.   Bad Moon killing it – like always.

    Thang:

    Ran 1/2 mile to Wolfpack Mtn – with Hawg in hot pursuit.  He eventually caught up to us for the first COP.

    Warm up COP in the dry, cozy shelter provided by the parking garage known as Wolfpack Mtn:  SSH x 25, Merkins x 20, Ankle grab squats x 15 (no eye contact please), and 10 Burpees OYO

    After this we attempted a Dirty MacDeuce in the Parking Garage – using every other floor as our COP.

    Ran 2 floors – COP – Carolina Dry Docks x 12,  Mountain Climbers x 12 and Dying Cockroaches x 12

    Run 2 floors – COP – Man-maker push ups x 12, Peter Parkers x 12, and Russian Twist x 12

    I was going to skip an outdoor COP on the roof and just run 2 extra floors but I got called out by Hawgcycle.  I didn’t want any deflate-gate esque stories about me in the NOLA f3 circles so I sucked it up and got the next COP done in the puddles.  I didn’t die.

    Run 2 floors – COP – Diamond Merks x 12, Parker Peters x 12 and Regular LBC x 12(in the wet)

    Then descend 2 floors – Wide Stance Merks x 12, Parker Peters x 12 and LBC twist x 12

    Descend 1 floor – Should tap push ups x 12, Plank kicks x 12,  and Freddie Mercury x 12

    Descend 1 floor – Regular Merks x 12, Plank arm raises x 12, and WW3 situps x 12

    Descend 1 floor – Man – maker push ups again x 12, plank jacks x 12, and russian twists x 12

    Huddle up on the ground floor  and 10 more burpees OYO.

    Finish with a good run to the flag.  Hawg, Rev and Chaka led the pack back to the shovel flag, Bad Moon in the middle and the caboose was Tito and Reluctant Yankee.  Rain was pretty solid at this point.   I’d say we kind of completed a MEGA Dirty McDeuce.

    A quick COT and an awesome Shout Out from TITO!  Tclaps Tito for stepping up to the Shout Out.

    Tclaps to the PAX for #nodeflatedballs and #manup!

    Tclaps to Awesome and Rev for taking the Q at City Park for Saturday.

    Announcements:

    Mardi Gras is like the New Orleans version of Christmas – it is EH season for us.  You will be killing time and drinking beer with all types of people over the next 25 days.  Take advantage of the opportunity to EH someone and help them #getbetter.  You know they want to – they just need a push.  They can start ASAP but you can sell them with the “burn all of their Mardi Gras excesses off” line.

    Saturday – Storyland/City Park w/Rev and Awesome

    Monday – Rock City/Pontiff w/Hawgcycle

    Wednesday – Birdcage/Audubon w/ ?

    Friday – Wolfpack Mtn w/Roots

  • Bikes!@ Sweeper’s Legbreaker

    RY – posting on behalf of Sweeper
    Pre-Thang: A decent PAX of 9 assemble to #getbetter.  After the twitter teaser from Sweeper it seems that Chaka’s FNG may have been scared off.  Hawgcycle planted the new shovel flag for a beautiful 60 degree workout.
    Jog to the lights:
    Side Straddle Hop x 20
    –Blue Dog shows up here just in time for his favorite boo boo bear crawls
    Broad jump
    Lunges
    Modified “elevens” – “sixes” with Burpees and pushups
    Wounded “boo boo” bear crawl right leg up
    Wounded “boo boo” bear crawl left leg up
    duck walk
    “that was a warm up? – man we are in trouble”
    Jog – Hawg “watch out for bikes!”
    COP1:
    Imperial Walkers x 20
    Lung Jumps x20
    Squats  x 30
    Slow Squats x 20
    Imperial Walkers  x 20
    Jog   —  “Ouch!  Sweeper pulling a hawgcycle – watch out for bikes!”
    COP2:
    Hello Dollys   x 20
    High-dollys/Rosalitas x 20
    Russian Freddy Mercurys  x10
    LBCs  x 20
    Superman 40 secs
    Jog
    COP3 near the fountain
    D-mercans x20 for all
    Step ups
    mercans
    lunges
    incline mercans
    slow squat
    dips
    Jog
    COP3:
    Peter Parkers x 20
    Plank Jacks  x 20
    Mountain Climbers  x 20  “we usually do mtn climbers early – when you do them after running 2 miles they really hurt”
    Jog to the flag – There goes Chaka, Hawg and Blue Dog off to the races!
    Reverse Jack webbs   start at 8 and work backwards
    “why is lifting air so hard?”
    COT- Shoutout -Hawgcycle
    Extra credit – Pull ups for Blue Dog, Amnesty and Reluctant Yankee
    Tclaps to Roots and Sweeper who will be running 26.2 in the RocknRoll Marathon on Sunday
    Tclaps to Rev who is training/running the half marathon
    Tclaps to Sweeper (RY is writing this) on his 2nd Q, I call this session: Sweeper’s legbreaker
    Tclaps to Yuengling for 3 weeks in a row
    Tclaps to Chaka Khan, Blue Dog and Hawgcycle for the sprint to the flag
    Announcements:
    Friday at Wolfpack Mtn – 530AM with Blue Dog and Reluctant Yankee
    Saturday at City Park/Storyland – 7AM with Reluctant Yankee- until someone steps up
    Monday at Pontiff/Rock City – 530AM with Hawgcycle
    Wednesday at Audubon/Birdcage -530AM with ?
    Baton Rouge – NOLA relay – see Roots

  • Going For Distance

    It was colder than most of us were expecting this morning.  Tough morning to get out into the gloom.  It was one of those morning’s that you know you wouldn’t be getting up if it was just you working out by yourself.  YHC arrived to see Amnesty’s Jeep in the parking lot.  As Amnesty got out and did some track work to warm-up the hammie, it looked like it was going to be a 2 man gig.  Then we saw Yankee’s Jeep pull up with Tundra to double the count.  Off into the gloom four strong.

    The Thang

    • Mosey to the Rock Pile for Warm-up
    • Warm-up COP: SSH x 30; Imperial Walkers x 35; Merkins x 10; Low Slow Squats x 20; Good Mornings x 15
    • Select your rock
    • Mosey with your rock the bathrooms
    • People’s Chair with Rock in lap (about 1 minute); 10 curlsOYO; People’s Chair with rock (about 45 seconds); 10 shoulder presses OYO
    • Mosey to the hill.
    • Ararat/Mt. Sinai – Shout out to the Old Testament for this excercise’s name. PAX start by placing rocks at the summit.  PAX begin at the bottom.  QIC calls out an animal exercise, e.g. bear crawl.  PAX bear crawl to the top, grab the rock and jog to the other side of the hill and back up to the top, drop of the rock and bear crawl back to the start.  We completed 4 reps – Bear Crawl, Crawl Bear, Crab Walk (Famous Jameis), Bunny Hop.
    • Indian Run to the Second Baseball field (PAX walk briskly, man in back runs to the front)
    • Step-ups on the bleachers with Rock in tow. 15 IC each leg
    • Continue Indian run to the Playground.
    • Partner-up – one man does pull-ups on the rings (sans rock) while the other does 15 reps of a rock exercise – flapjack. Pull-ups/Squats; Pull-ups/Curls; Pull-ups/Shoulder Presses; Pull-ups/Squat Presses.
    • Mosey to the football field for Mary
    • 6 MOM (more like 3.5) – LBCs x 25; LBTs x 25; Hello Dollys x 25; Russian Twists x 20
    • Mosey to the shovel flag for Fence Chunkers
    • Chunk your rock over the fence, go get somebody else’s rock and chunk it back. We did 5
    • Mosey back to the rock pile and drop of your rock
    • Horse to stable back to the flag.

    COT

    Amnesty directed our thoughts toward Dr. King and all that he worked to accomplish.  Hard to believe how far we are removed from that time period, but also hard to believe how far we have to go.  Thanks for the reflection Amnesty

    Moleskin

    • YHC’s goal today was to cover some distance with our rock.  I feel good about what we accomplished.  Yankee’s uncalibrated Fitbit told us we covered 1.9 miles.  I think that is a stretch, but we did go farther than any Rock City work out before us.  Someday I hope to make the entire loop.
    • The gloveless PAX were unprepared for the cold Pontiff ground, especially during Mt. Ararat –
    • Good to see Amnesty back after he went AWOL on Wolfpack Mountain.  Take it easy on that hammie brother.
    • Always good to have Tundra pirogue in from the Bayou to join us.  He’s made more Pontiff workouts than all of the Metairie guys combined – a lot more.
    • T-claps to the IT guys for hooking us up with a Rock City Tag and fixing our schedule.

    Announcements

    • Wednesday – 5:30 @ The Birdcage (Sweeper)
    • Friday – 5:30 @ Wolfpack Mountain (sans Roots)
    • Saturday – 7:00 @ CP (Peristyle)

  • He’s Every Man

    We returned to the scene of the crime.  Yankee and Roots looked through the bushes to see if our shovel flag had been carelessly discarded.  No luck.  Just as Chaka Khan was getting ready to lead us into the gloom for his VQ we see Chewy making a Kotter with an FNG.

     The Thang

    Chaka Khan at the Q

    • Mosey to a mud pit across the fence from the new Lady Bug
    • Warm-up COP: SSH x 19 (yes Chaka went with a 19 count on his first exercise); Plank Jacks x 18 (this made a nice hole in the mud); low slow squats x 11; LBC x 15 (at this point Yankee tried to complain about doing LBCs in the mud by saying he wasn’t complaining.)
    • Mosey to the unkempt Softball field for 4 corner 11s
    • 4 corner 11s (10 burpees and 1 squat then run to the next base where you do 9 burpees and 2 squats….1 burpee and 10 squats)
    • Mosey to the Olympic Trials track
    • Double Applesauce (two column indian run) for 1 lap (Victors were on the inside lap – just sayin’)

    Hawgcycle takes the Q

    • Mosey to Tad Gormley….argh locked again. We haven’t gotten in since we were kicked out last month.  Don’t worry Tad, we will be back.
    • Mosey to the nearest grassy area for Ciabatta
    • Ciabatta – 2 sets of 4 different exercises. Each set is 20 seconds all out oyo followed by 10 seconds of rest.  Burpees, Merkins, WWIII Sit-ups, Squats repeato
    • Mosey back to the Great Lawn for a flag check – step ups on a passing picnic bench while we wait for the six.
    • Flag is still there – we do a plankorama waiting for the six: Regular, Left hand high, Left leg high, Regular, Right hand high, Right leg high, Southern Gentleman, Yankee Agressor, Regular (about 15-20 seconds each)
    • Easy as 1-2-3 on the Great Lawn. Pax pairs up.  One man runs across the Great Lawn and back (150 yards?) While other starts doing Merkins.  Runner picks up the count on the merkins where the first man left off when he gets back. Partner sprints across Great Lawn.  Finished when each pair completes 100 merkins, 200 WWIII sit-ups, and 300 squats.  All the pax finished except YHC’s pair; however, are form was good – not saying other’s weren’t, just saying ours was.

    Moleskin

    • Nice to see 8 PAX out for a Saturday workout.
    • T-claps to Chaka for stepping up to Q – Good hard full body workout today.
    • T-claps to Chewy for coming across the lake to workout with us.
    • FNG Beebs definitely buried the lead by casually mentioning he was in the Benjy Davis Project http://www.amazon.com/Benjy-Davis-Project/e/B001LHKTNY
    • Everyone very impressed with FNG Batman’s cop saving story.
    • Good time at the Coffeeteria

    Announcements

    • Monday – 5:30 Rock City Workout in the OM (Pontiff Playground)
    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ CP (Peristyle) – (Volunteers for the Q – #manup)
    • CSAUP – Talk to Roots if you are interested in the Rouge-Orleans Relay.

    -Hawgcycle

  • Duhhh, which way did he go???

    Pre Thang:  YHC arrived at 05:20 and planted our new and nowhere near as fancy #ShovelfFlag in the beautiful dry 41 degree gloom and watched as the PAX trickled in.  We hit the road with eight and picked up Bad Moon and Tito on the mosey to warmup to make it ten. Early #mumblechatter — Where is Reluctant Yankee??

    The Thang:  Mosey out and around to LU front lawn for warmup.

    SSH x 30 in cadence followed by Burpee Broad Jump out to TD Jesus and back.  Plank and wait for the six.

    Mosey through campus to Wolfpack Hill.  Run all the way up w/ back wards run on the inclines.  At the top more #mumblechatter — where is Amnesty? He was with us and now he’s gone.  Hawgcycle took off to retrace our steps and check in with Splash who peeled off for a moop. and, we continued…

    YHC scrawled out the list of exercises on a column w/ sidewalk chalk.  Pair up 1’s and 2’s.  1’s run down the stairs and back while 2’s perform as many of the designated exercise as possible.  They were: Plank Jacks, LBCs, Imp. Walkers, LBCs, Burpees, LBCs.  Splash and Hawg both returned for the set, but no Amnesty.

    Mosey to Wolfpack Mountain for a Merkin Ladder up the first incline. Run to the top and do 1 Merkin, run down and touch the line.  Rinse and repeat up to 7.  YHC warned of #suddenchange in the event we encountered a vehicle on the ramp but, not today…

    Mosey back to front of the park for a Plank Off.  All PAX assume the regular plank position.  For roughly 4 minutes, hold the plank.  If you fall out, begin LBCs until time.

    Over to the flag for COT w/ shoutout and some food for thought by Rev

    Moleskin:  It was great to see 10 men out here on a Friday morning getting better and pushing themselves and each other.  It was disappointing that we lost Amnesty, but I just heard from him and all is well.  Hamstring acted up and he hung out and waited for Splash for a minute and bailed.  From now on let’s make sure we have a better handle on the six and make sure to notify the front of the group if we need to plank up and wait or address an issue.  I take full responsibility for this.  Cobains to the PAX.

    It felt like more, but we only ran 1.7 miles today.  Lots of stairs and hills though.  That should feel good by tomorrow.

    Thanks to Rev for sharing some insight with us about listening to others.  It’s important for us all to take the time to really hear what people are telling us whether it’s verbally or through body language, so that we are able to tune in and help each other when necessary.

    TClaps to Rev, Sweeper, Splash and Blue dog for flying through the stairway exercise session and Chaka for pushing it.

    TClaps to Tito, Rev and Blue Dog for hanging tough during the Plank Off.

    TClaps to the PAX for a great turnout.  We all got better today.  #ironsharpensiron

    Storyland 07:00 Saturday w/ Chaka Khan(VQ) and Hawgcycle

    Rock City(Pontiff) Monday 05:30 w/ Hawgcycle

    Birdcage Wednesday 05:30

    The Rouge Orleans Ultra Relay is February 14-15.  We need a team of 6.  We have a possible 4 so far. Check it out here http://www.therougeorleans.com/ and let me know if you’re interested. flatheadgm@hotmail.com

    Good Times!

    Roots

     

     

  • Who steals a freakin’ flag?!

    Pre Thang
    6 Men gathered in the less-than-gloom of a beautiful winter morning to meet up with 2-20lb sand bags to carry throughout the entirety of this workout.
    The Thang
    Jog to lawn in front of NOMA
    COP
    SSH x 25
    ‘Merkin x 10
    Low Slow Squats x 15
    Jog to Carrolton (almost) and U Turn to lake side of the driveway
    Lunges for 20yds
    Wrestler Walks for 20yds
    Jog to NOMA steps
    Box jump bottom set of stairs
    Do 2 Burpees
    Jog up top stairs
    Do 1 Burpee
    Repeat x 10
    Jog around lake
    Stop randomly
    Burpee broad jump 20yds
    Bear crawl back
    repeat x4
    Jog to the school
    Sprint to outdoor gym
    Hand off Q to Reveille
    Everyone pairs up and trades off with their partner.
    One man does LBC’s until partner does 10 pike push ups.
    One man does Freddie Mercuries until partner does 10 pull-ups.
    One partner does bar knee raises until partner does 10 parallel bar dips.
    Mosey to frolf course.
    Run to 5 less than random tee markers.
    Do the amount of push ups as the number hole you come across.
    Mosey to football field
    Line up in plank position
    While in plank line, pull weight bag across your body until the next man in line can reach it, do 5 push ups. Once the bag reaches the end of the line, pass it back, do 5 push ups. Repeat x 3.
    Circle Up
    Pass the bag around the circle while everyone stays in v-pose, feet and torso off the ground. After every round do 1 sit up without lowering feet to ground. Repeat x 10
    Mosey back to Flag
    Stop at palms on Great Lawn
    Lunge walk to second tree
    Reverse Lunge walk to third tree
    Lunk walk to fourth tree
    Mosey over to flag
    Discover flag missing
    Call Yankee on the cell to see if he took it with him when he bailed.
    Discover he did no such thing.
    Lose faith in humanity
    The Moleskine:
    Honestly, who steals an American Flag?!?!?!?
    Maybe it was the clipboard telling all the tomatoes what to do.
    TClaps to Pheidippides for pulling it out and making it all the way back to the flag! Without splashing merlot, for that matter.