F3 New Orleans

Blog

  • Three is a Magic Number

    download

    Pre-Thang

    Another perfect NOLA morning.  YHC arrived a little early to do some scouting, hoping to use some new areas of the AO.  As you will read later, the scouting was not very diligent.  However, we were successful in using some new areas.

     The Thang

    • Mosey to the front of the Art Museum
    • Warm-up COP: SSH x 30; Low Slow Squats x 25; merkins x 20; Imperial Walkers x 25; Mountain Climbers x 20; X-Fit Merkins x 15; Full Body Sit-Ups x 20; Beyonces (1/2 squats) x 15; Larry Craigs x 10
    • Mosey to the Fitness Center
    • 3 man rotation: Pull-ups, Dips, Burpees.  The Man at the Burpee Station does 5 Burpees, when he finishes everyone rotates.  4 complete sets.
    • Mosey to the Soccer Field at the concert lawn
    • 10! (X-fit merkins, squats, Full Body sit-ups). 10 repetitions of each exercise, then 9 reps of each, 8 reps of each….Finish with 1 rep of each
    • Mosey to the Disc Golf Course
    • Random Burpee Golf: Due to some shoddy scouting and a terrible map YHC did not understand the lay of the course in order to do the holes in order.  So we ran from hole to hole in a random order doing the number of burpees equal to the hole.  We started at 1, went to 12, then 18, etc..  When we finished we had done 100 burpees.
    • Mosey back to the shovel flag

    Moleskin

    • Good solid workout, even though the numbers were a little low.
    • T-Claps to Amnesty for is 5th post in a row. That is some serious consistency brother.
    • T-Claps to Mr. Awesome for the shout out.
    • T-Claps to Roots’s Dad who apparently replaced our fallen shovel flag.
    • Good time getting to know the Pax at Coffeeteria. YHC’s favorite part of the Saturday workouts.

    Announcements

    • Monday – 5:30 Rock City Workout in the OM (Pontiff Playground)
    • Monday Night CSAUP – Meet @ Cooter Browns at 6:30 for a workout followed by the Saints and Bears
    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ CP (Peristyle) – (Volunteers for the Q – #manup)
    • CSAUP – Jackson Day Race 1/4/15. http://theyatrace.com/node/70/registration/register – Join Roots and Sweeper for a 12 mile warm-up starting at Audubon.

    -Hawgcycle

  • A Change is Gonna Come…

    Pre-Thang: YHC planted the #shovelflag at 05:15 and went for a warm up run and was pleasantly surprised to return and find the PAX quickly multiplying to a total of 9.  Thought we might see Rev, but guess he  was pedi-cabbing it all night…

    The Thang:  Mosey out and back approx. 1/4 mile to front lawn of TU for warm up w/ BLIMPS:

    Burpees x 5, Lunge Walk x 10(each leg), Imp. Walkers x 15, Merkins x 20, Plank Jacks x 25, Squats x 30.

    Mosey to Wolfpack Mtn — Lunge walk first incline, then all the way up.  Sprint the inclines and recover on the flats.  Plank up and wait for the six.

    –Before we take off YHC explained to the PAX that we may encounter #suddenchange during this portion of the workout.  If we come in contact with a vehicle, drop and 10 Burpees OYO.

    At the top recover and watch YHC attempt to demonstrate the Cliff Hanger Merkin… Not today fellas… Cobains to the PAX for that fail.

    Regroup with a quick Minute with Mary  — LBC’s & Hello Dollys x 20 in cadence.

    Partner up — 1 starts doing the required exercise and 2 runs one level down and back, then switch. Round 1 — Burpees, Round 2  — LBC’s, Round 3  —  SSH, Round 4  —  Plank Walks/Holy Craps(a real #crowdpleaser at this point)  —  Plank o Rama until the six.

    Recover and Mosey down the mountain and back to the shovel flag.

    Almost all the way down, YHC could hear the garbage truck and knew change was a comin’…

    Everybody down for #suddenchange  — Burpees x 10 OYO

    Continue the mosey and what do you know, two more cars — more #suddenchange  — two cars, but only 10 Burpees due to time constraints.

    Sprint back to shovel for COT

    TClaps to Amnesty for his 4th consecutive post and for volunteering to bring the #shovelflag to #storyland tomorrow for a guaranteed 5th post in a row. #wherey@napoleon?

    TClaps to the PAX for covering 2.6 miles today  —  the majority of which was running up and down the mountain.  Might feel that tomorrow…

    TClaps to Splash for his shoutout today.

    Welcome Back Kotter err Sweeper, finally back from Thanksgiving…

    Announcements:

    Storyland Saturday  @ 07:00 w/ Hawgcycle as Q plus Redfish ??

    Rock City (Pontiff)  Monday @ 05:30 w/ Hawgcycle/Boss Keane as Q

    Cooter Brown’s  Monday @ 6:30 PM  Holiday Workout/Party  —  We’ll plant the #shovelflag on the levee across from CB’s and run through a quick  45 minute Christmas themed set, then grab some food, drinks and second F and check out a bit of the Saints game.

    We are making a donation to a veterans halfway house for Christmas.  They need t-shirts and black/white socks.  If you would like to participate, please get your donation or $5 to Reluctant Yankee between now and Christmas Eve at the #birdcage so he can deliver.

    Jackson Day Race 9k is 1/4/14 @ 08:30.  Be sure to sign up and run with your F3 brothers and if you’re in the mood you can join me for all or part of my 12 mile warmup starting at the Wolfpack Mountain AO @ approximately 06:00 that morning and running to the starting line near the lakefront. Lemme know…

    Good Times!

    Roots

     

     

  • “Back Workout…”

    Pre-Thang

    Dirty Dozen unsacked to join us in the gloom at 0530 in the Birdcage (Audubon Park). At 0527 we had 6 or 7, Roots reassured us that they would come. Lo and behold, Rotts knows what he’s talkin about. FNG Yeungling posts courtesy of Reveille.

    The Thang

    Mosey round the path
    Lunge walk to next tree (20 yds)
    Bear crawl to next tree (20 yds)
    Mosey to rear corner of park

    COP
    SSH x 20
    LSS x 12
    Front Lunge x 12
    Half Squat x 12
    Side Lunges x 12

    Mosey to Field across Audubon
    6ish Minutes of Mary
    Hello Dolly x 15
    Leg Raises x 15
    Hi Dolly (Rosalita) x 15
    Freddie Mercuries x 15

    Mosey to Soccer Goal Post
    Burpee Peekaboo’s OYO x 10

    Mosey to Levee Tracks
    11’s OYO
    Wile E. Coyotes on the tracks (created/named by Keyman, we wanna see you back again)
    Squats on top of Levee
    Inverted Plank up to wait for the 6

    Hand over Q to MrAwesome

    Mosey back to the field

    Partner COP
    Pushup Handshake x 10 – Partners face eachother in plank position, slap hands between pushups, alternating hands every rep.
    Partner Rows and Curls x 8 – One partner lays on ground, other partner stand over head of the other, grasp hands, grounded partner does inverted rows x 8, standing partner does curls x 8. Switch
    Plank Over Unders x 8 – One partner planks, other hops over, then crawls under plank. Rinse and Repeat.

    Mosey to Flag

    Circle of Man (not to be confused with ball of man)
    Men plank in a tight circle. On Q’s call, every man raises right hand and places on the shoulder of the man next to him. Group does 5 one handed pushups together, holding one another in place. Switch hands and repeat.

    COT

    Tclaps to Amnesty for offering the Shoutout at 3rd post.

    Tclaps to MrAwesome for stretching our comfort zones with one another. We are definitely a closer group after this morning.

    Tclaps to FNG Yeungling for posting, sans splashing merlot.

    Tclaps to Reluctant Yankee for knocking out 4 straight pull ups post w/o. Measurable growth is happening, brother!

    Moleskin

    YHC was genuinely impressed at this PAX for pulling off the circle of man.

    Never heard the word teabag so many times in a work out. Does someone have a cold?

    Can’t wait to see what BlueDog has for us next wednesday.

    Announcements

    Friday @ 0530, St. Charles entrance to Audubon park, Q’ed by Roots
    Saturday @ 0700, StoryLand at City Park, Q’ed by Hawgcycle
    Next monday @ 0530, Pontiff Park, Q’ed by Hawg, again
    Monday, as well, Christmas Post – be on the look out for more info.

  • Boss Keane’s Rock Pile

    Luke

    Pre-Thang

    8 PAX gathered in the moonlight gloom of the OM.  It was nice to pull up and see the Rev making his way out to the burbs and to see Chard pulling a Kotter.

    The Thang

    • Gather at the track and mosey out near the tennis courts for our Warm-Up
    • Warm-up COP: SSH x 30; Low Slow Squats x 20; Merkins x 15; Imperial Walkers x 25; Mountain Climbers x 20; X-fit Push-ups x 10
    • Mosey to the Rock Pile and select your rock, then  mosey with your rock to the flag football field for the next COP
    • Rock COP:  Squat and Press x 12; Cusak Squats  x 7, Shoulder Press x 12; Curls x 12, Hot Foot left leg x 12; Hot Foot right leg x 12
    • Mosey Cusak style to the restrooms – watch out for tree roots
    • People’s chair with rock in lap x 20 seconds; Stay in People’s Chair and do 5 Chest Presses IC;  Rinse and Repeat.  Grab your rock and head for some light.
    • Lunges with Rock 10 strides; 5 burpees OYO; Lunge back to starting position with rock; 5 more burpees OYO.  Pile the rocks.
    • Boss Keane’s Rock Pile:  Spread out in arms length next to Boss Keane’s rock pile.  In cadence, first man picks up a rock and sets it down between him and the next man.  Continue until rock pile has been moved to the end of the line.
    • Come to find out, that is not where Boss Keane wanted his rock pile…move it back.
    • I thought I said to move Boss Keane’s rock pile…Yes Boss
    • What’s Boss Keane’s rock pile doing over here – I don’t know boss – Move it back.
    • Mosey to the hill and drop off your rock.  Extended Mosey to baseball field for 6 MOM.
    • 6 MOM: Crunchy Frog x 15; LBC x 30; Russian Twist x 20; Freddy Mercury x 30;
    • Mosey back to the hill (running over it this time)  Grab a rock and take it back to the rock pile.  Mosey (horse to barn style) back to the shovel flag for COT

    Moleskin

    • Good to see the numbers increase for second Rock City workout
    • A lot of #mumblechatter about the rock envy that Roots was suffering from
    • YHC has never counted IC as fast as when we were in People’s Chair doing chest presses.
    • T-claps to Amnesty for his second post.  He wins the award for biggest rock of the day, making him the center of Roots’ envy.
    • YHC can’t believe no one has seen Cool Hand Luke.  Going to have to make that happen.
    • T-claps to Rev, Chaka, and Roots for their race back to the flag.
    • Remember the following in prayer:  RY’s friend that lost their father; students, specifically those at Loyola and ASH as they deal with the stress of finals.
    • T-Claps to RY for a great shout out

    Announcements

    • Wednesday – 5:30 @ The Birdcage (Rev is the Q)
    • Friday – 5:30 @ Wolfpack Mountain (Roots is the Q)
    • Saturday – 7:00 @ CP (Peristyle) – (Volunteers for the Q – #manup)
    • CSAUP – Jackson Day Race 1/4/15.   http://theyatrace.com/node/70/registration/register – Join roots for his 12 mile warm-up.

    -Hawgcycle

  • Bad Boys whatcha gonna do…

    Pre- Thang – A nice 65 degree morning but lost in the fog.  Felt like the true GLOOM!  Arrived at 650AM – no one out there.  Pretty sure that me and Tundra were gonna be alone in the gloom for a lonely workout.    Then the Rev tears into the parking lot, then oh wait…is that Triple Shift!  — Triple Shift is BACK!, then Hawg and Mullet to the rescue.  Sweet I thought we were gonna have to do this — just the two of us.  Then Chaka pulls up last.  FNG Amnesty shows up courtesy of Napoleon.  Sans Napoleon.  Saturdays are starting to grow – no  #fartsackers.   Roots was excused for volunteer duty at the Corporate Cup 5k.

    The Thang:

    Mosey 1/2 mi to COP 1:

    SSH x 25, Merkins x20, Imp Walkers x 25, Mountain Climbers x 21?, Slow Squat x 20

    Run to Tad Gormley Stadium.  High School soccer team pre game warmup.

    Run the steps.  20 Inclined Merkins at the top.  2 Dips at the bottom.  Then reduced merks and increase dips.  Halfway through at 10 merkins, 12 dips.  Enter the po-po!  Should we make him come get out of his car – oh wait – here he is about to get out of the car.  We decide to follow the rules and mosey out of Tad Gormley #moseyfaster #cops #rulebreakers #thankyoupopoiwasstartingtoslowdown

    Mosey out of Tad Gormley (quickly) 1/4 mi to next COP

    Peter Parkers x 20, Parkers Peters x 20, Russian Twist x 15, Regular Squat x 20, Ankle Grab Squats x 10 (Ouch Charlie those really hurt – courtesy of San Antonio) I’m sure those have a better name

    Run to CBS Football Field.  Somebody heckling us from the Corporate Cup.  Oh wait that is Roots!  Say Hi to Roots – but don’t slow the mosey.  Hey Roots – no beer delivery?  C’mon man.

    At CBS Field – 5 Rounds with Tyson.  DJ requests taken on the Rounds.  Run 50 yards to Midfield set 1, 50 yards to Goal line set 2, 50 yards to Midfield set 3, 50 yards back to the starting goal line set 4.

    Round 1 – Lunge Jumps x 20 (Reluctant Yankee’s choice)

    Round 2 – Burpie Broad Jumps x 10 (Triple Shift’s choice) **An absolute killer!  Ended up 40 burpie broad jumps and lots of pain.  #Tripleshiftwhydidyoucomeback  #nowthatIverecovered-thankyou #hatehate

    Round 3 – Merkins x 10 (Hawgcycle)

    Round 4 – One leg cross jumps, left, right then two legs to finish x 10 (Tundra)

    Round 5 – Animal o’ Rama (The Rev’s choice) #animalorama   Run to the fifty, Bearcrawl to the Goal line, Crab walk back to midfield, and then either frogjump or spiderman to the Goal line -ouch!

    Recover!

    Then mosey back to Great Lawn/ Shovel flag area 1/2 mi.  Chaka Khan had some nice kick here!  Hawgcycle didn’t want to get out run so he disappeared too – likes horses to a barn

    COP with Hawgcycle on the Great Lawn

    Superman to Boat x 3 min

    Sprint/Fast Mosey to Flag – Hawgcycle I would have won if it wasn’t for that car.  #nexttimeyour2nd

    #toomanyhashtagsinthispost

    COT:  Great shout-out/prayer from Triple Shift

    Tclaps to Amnesty (FNG) he led the pack for many of the exercises

    Double Tclaps to Triple Shift – glad to get you back – brother- we missed you!  Roots he brought you some stickers :).  And he led Shout Out!

    Tclaps to Cop at Tad Gormley #justdoinhisjob

    Great workout today – I’m excited that we have had 8 PAX at the last 2 Saturday wos.  You guys are lucky we ran out of time for Jack Webb and 6MOM which were on my weinke.  #overprepared

    Enjoyed getting to know these guys over coffee post w/o too!

    Announcements:

    Monday -Metaire @Pontiff 530AM, Wednesday – @Birdcage/Audubon 530, Friday – @Wolfpack Mtn/Audubon 530 and Saturday @7AM CityPark/Storyland

    First CSAUP activity – Jackson Day 9K.  Sign up via NOTC website.

     

     

     

     

  • If you can take it…

    Pre -Thang — A warm 60ish in the gloom today. Nine PAX, including one FNG, left the Shovel Flag and started to mosey. Picked up Bad Moon, who is now timing his approach perfectly, on the avenue for an even 10.

    The Thang —

    Early #mumblechatter — Looks like we’re headed straight for the mountain today…

    Mosey to #WolfpackMountain for — Warm Up, All The Way Up

    Lunge Walk to crest of first incline. Then…

    Run to front of garage and stop at each level to do designated exercise OYO all the way up.

    Level 2 — Burpees x 7
    Level 3 — Imperial Walkers x 14
    Level 4 — SSH x 21
    Level 5 — Merkins x 28
    Level 6 — Slow Squats x 35
    Level 7 — LBC’s x 42

    Plank up and wait for the #six. Then straight to:

    Holy Craps/Plank Walks x 20 in cadence.

    A couple of Minutes of Mary — Hello Dolly and LBT x 20 in cadence.

    Repeat all the way down, stopping at each station for another #downpainment…

    Much #mumblechatter at this point, but not sure if any of it was intelligible.

    At the bottom LBC’s x 42. Plank up.

    Head over to Danna Center Quad for a #DipFest:

    Regular Dip x 20 in cadence

    Step ups x 20 in cadence

    Low Slow Dip 3 ways w/ 3 count:
    Regular x 10
    Left over Right x 10
    Right over Left x 10

    Mosey to Audubon fountain area:

    Count off 1’s and 2’s. 1’s do LBC’s while 2’s dash out approx. 40 yds. do 5 Burpees and return. Switch x 2 and plank up.

    Mosey to Shovel Flag for COT

    Announcements:  Storyland tomorrow @ 7 Q is Redfish.  Metairie/Pontiff Monday @ 5:30 Q is Hawgcycle.

    Shout out by YHC

    Thank you to Bad Moon for your humbling comments.

    TClaps to Splash — First at the flag and ready to roll…

    TClaps to Tito for returning for post number 2. Nice work!

    TClaps to Napoleon who Kottered(Welcome Back) on Wednesday and made it two in a row.

    TClaps to Reluctant Yankee for pushing the pace up front all morning with Rev and Blue Dog #hatehate.

    TClaps to Rev for bringing (FNG) Hang 504

    TClaps to MRoots for hanging with YHC as I pre-marked the stations last night.

    Cobains to the PAX for making a wreck of what was supposed to be a pre climb inspirational quote.

    The quote is, “If I can take it, I can make it.” — Louis Zamperini

    There is a movie coming out today called “Unbroken”.  It’s the story of his life.  In his early years he had some struggles but he became a very successful runner and Olympian in spite of them.  He later left to fight in WWII and was a prisoner of war.  He used that quote as a mantra when races were tough and carried it over to help him survive the horrors of being a POW.

    It’s good to have a mantra to keep you moving forward and stay focused during difficult times whether in sport or life.  Ironically, this quote is very similar to this simple verse — I can do all things through Christ who strengthens me. Philippians 4:13

    Food for thought…

    Thanks for another great morning. Good Times!

    Roots

    p.s Chaka Khan told me the other day he thinks he found an ab.  Hope F3 is having a similar effect on everybody else!

  • Sandbaggin’

    11 Pax eventually stumbled in to drag a bag full of sand and blankets around the Birdcage (Audubon Park). Squats and planks abounded, not to be outdone by burpees, of course.

    Warm-up:

    1/4 Mile run to edge of park.
    SSH x 20
    Low Slow Squats x 15
    BOYO x 5
    Jumping Lunges x 12
    SSH x 15

    Mosie to Bandstand

    The Thang

    Wall Squats until bag is passed down the line of PAX and back, Merkins x 10 – Rinse and Repeat x 5

    Burpee Suicides @ Lamps – run to 5th lamp, 5 burpees, and back. Run to 4th lamp, 4 burpees, back, etc.

    Lunge walk to next lamp (20yds)
    Bear Crawl to next lamp
    Burpee Broad Jump to next lamp

    Mosie to Covered picnic tables

    InMerkins x 12
    DeMerkins x 8
    Step – ups x 15
    Dips x 15

    Back to Flag

    Line Up and number off 1 and 2. 2’s step out of line and face 1’s. Group squats in unison while the first in line squats holding the bag in front of his chest, then tosses it to the man across from him. Repeat until the bag gets to the end of the line. When the bag arrives at the end, the Pax fall into plank, and reach across their bodies to pass the bag underneath their planking torsos to the end of the line and back.  Rinse and Repeat x 5

    Uptempo run around the golf course parking lot. 95% of race pace

    Moleskin:

    Lots of growth happening in this pax. Hard work from new and experienced, alike.

    Rev, over and out!

     

  • Rockin’ it in the OM

    Rocks

     

    6 PAX gathered in the Ole’ Metairie gloom for the inaugural Metairie Monday workout.  December starts with temperatures in the mid-60s.  It’s tough livin’ in the OM.

    The Thang

    • Gather at the track and mosey out near the tennis courts for our Warm-Up
    • Warm-up COP: SSH x 30; Squats x 15; Merkins x 15; Imperial Walkers x 25; Low Slow Squats x 20; Larry Craigs x 10
    • Mosey to the Rock Pile and select your rock
    • Mosey with your rock to the flag football field for the next COP
    • Rock COP: Squat and Press x 12; Squats x 10, Shoulder Press x 12; Curls x 12
    • Pair up – First man runs across field to fence (about 100 yards) and back while partner does as many of the designated exercises as possible. 4 sets:  Squat and Press, Squats, Shoulder Presses
    • Lunge 10 strides with Rock in hand. Drop the rock and do 10 merkins.  Lunge back to start.
    • Throw rock as far as possible. Mosey back to rock pile Cusak style (rock over head) and return the rock.
    • Mosey to the pavilion in the bird sanctuary for 6 Minutes of Mary
    • 6 MOM: In & Outs x 15; LBC x 25; Russian Twist x 15; Full body sit-ups x 15; Recover and mosey to the track
    • On the goal line: Spiderman crawl 10 yards; 5 burpees; Spiderman 10 yards; 5 burpees ; recover and sprint to the far goal line; plank-o-rama; recover and sprint to the starting goal-line.
    • Mosey to the flag for COT

    Moleskin

    • Great start to the OM workouts. We have to EH some locals to sustain this.
    • T-Claps to Blue Dog for winning the stone toss even though his rock was bigger than everyone else’s (well, it somewhat larger than most, but far greater than the pebble Roots selected).
    • Pragmatic Wisdom from Chaka Khan: “If you don’t know what is happening with the rocks, you should pick small.”
    • 6 MOM was harder than I expected – the rock exercises really work the core.
    • In preparing for my Q I found that there is a whole population of people out there that are into lifting rocks. I guess YHC is in that number now.
    • Extra T-claps to Blue Dog for his super-fast sprinting abilities.
    • T-Claps to RY for a great shout out.

    Announcements

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

    -Hawgcycle

     

  • No Tad – No Problem

     

    download

    The Tad was closed today (do they not realize F3 meets every Saturday?).  The 8 PAX that met in the glorious post-Holiday gloom had to go with the back-up plan, and as anyone that watched the 2001 Patriots can tell you – sometimes the backup works out.

    The Thang

    • Mosey to the South Gate of Tad Gormley for the Warm-up COP:
    • Warm-up COP:  SSHx25, Squatsx20, Merkinsx15, Imperial Walkersx25, Low Slow Squatx20, Larry Craigsx15, Flutter Kicksx20, Sumo Squatsx25, Military Pushups (Proud to be a Merkin?)x15
    • Mosey to Softball field (or at least a semi-softball field) and pair up.
    • 1st man runs from left field foul line to right field foul line and back while partner does as many of the designated exercise as possible.  When 1st man returns, partner runs out and back.  We did four sets: burpees, jump squats, merkins, LBCs
    • Mosey to Tad Gormley to see if they opened it for us.  Surely they remembered we were working out today.  They did not. Mosey to Soccer field by the practice track.
    • Burpee line drills soccer field style.  Start back line to back line (10 burpees), then opposite  penalty box (8 burpees),  midfield (6 burpees), near penalty box (4 burpees), finish with two burpees.
    • Mosey to the practice track for one lap, alternating forward jog with backward jog
    • Circle up on the infield for 6 MOM:  LBCx25, Hello Dollyx20, Rosalitax14, Putin (Russian Twist)x12, full sit-upx12, flutter kicksx12, Superman to Boatx3
    • Hit the track again to Sprint the curve.
    • Mosey back to the flag.

    Moleskin

    • Great to see 8 PAX out for a Saturday workout.
    • Hated to see the Tad closed.  Unlike Drew Bledsoe, I am confident the Tad will be back.
    • Great to have Dora and Diego come in from Charlotte.  The New Orleans Krewe is always excited when some experienced F3ers join us.
    • T-claps to Diego for being out in front all day.   YHC learned on the mosey back to the flag that Diego runs cross-country – it’s obvious.
    • T-claps to Tundra for posting his first workout.    He’s a Literature professor that practices survival skills in Alaska as a hobby.  He doesn’t always drink beer, but when he does… Hopefully he’ll be able to make it back occasionally – or start a Thibodaux workout. – or both.
    • Had a great coffeeteria with Tundra, RY, Zombie, YHC, and Roots.  Roots taught YHC and RY the technique to powdering beignets.  Tundra and Zombie were both flocked as a result.

    Announcements

    • NEW WORKOUT STARTING MONDAY IN METAIRIE.  Meet at the track in Pontiff Playground at 5:30.  YHC will Q.
    • The Birdcage (Audobon) @ 5:30 on Wednesday; Wolfpack Mountain @ 5:30 on Friday, City Park @ 7:00 next Saturday.
    • Jackson Day run January 4th.  Roots is a definite.  Come join him if you please.

    -Hawgcycle

  • The Day After…

    Pre-Thang: Cool, calm,  45 and not so gloomy due to the 7 o’clock start. At 6:55 wondering if it’s the late start or #fartsackcity as a result of the bountiful feasts from yesterday, but it was looking like a solo for YHC until the Rev and Bad Moon showed up with 2 to go.

    The Thang: We head out and intercept Mr. Awesome on his bike and plank up while he locks up to the nearest trash can.

    Mosey out and around to Tulane U. Front Lawn

    Warm up COP:  SSH, Peter Parker, Low Slow Squat, Parker Peter x 15 in cadence.

    Mosey to Touchdown Jesus @ LU for Burpee Broad Jumps out to statue and back. Whoa!

    Mosey to Wolfpack Hill– Dash up stairs to top level.  Plank up and do a round of Plank Walks(newly named Holy Craps by Rev and Mr. Awesome). Continue down the hill and stop halfway for another round of Holy Craps.  Both rounds x 10 in cadence. All the way down and mosey to Wolfpack Mtn.

    Lunge Walk up first incline, then run all the way up to the summit.  Sprint the inclines and recover on flats.  Plank up and wait for the six.

    COP– 6 MOM:  LBC x15, Hello Dolly x 20, Low Slow Flutter x 15, LBT x 15, High Dolly x 20, Freddie Mercury x 15, flip over and finish up with Holy Craps x 15.  All done in cadence.

    All the way down with Beam Slaps.  Mosey back to Audubon at the fountain for some

    Low Slow Dips– Regular x 10, left foot over right x 10, right foot over left x 10

    COT–Shout Out by YHC

    TClaps to the PAX for showing up and giving 100% when the #fartsack was calling…

    Announcements:

    Storyland @ 7 am Saturday with Hawgcycle as Q.  Come out and burn off the rest of that holiday cheer!

    Metairie workout to begin on Monday 12/1/14 @ 5:30 am with Hawgcycle as Q.  Get out and support if you can make it!!

    Good times!

    Roots