F3 New Orleans

Category: New Orleans

  • F3-A Damn Good Midlife Crisis

    After some encouragement, I was asked to tag multiple regions for this post. I am JD from Lake Murray, SC.

    Here we go. This is the, “what F3 has meant to me post”. Now, I know this post has been done many times before, so hopefully I can add something to what has already been said. Disclaimer: I am not the best writer when it comes to writing about my thought and feelings. Scientific writing is my wheelhouse, give me some data and I will give you a nice report with succinct analysis. So be patient as I muddle through. I want this post to be an encouragement and a thank you to all PAX. Anyone who has been in F3 longer than a few months knows that this is more than just a workout. What we do on a daily basis is of extreme value and instrumental in changing and/or accelerating the lives of men.

    Lately, I have been thinking a lot on what is F3 to me? This is the best answer I came up with. It is a gift from God I didn’t deserve or even knew I needed. God has blessed me with many things in my life. He has blessed me with so many people throughout my life whom have supported and helped me. I have an awesome wife, two of the best children and a great career. Isn’t it funny how we pray for things and instead of granting our prayers, God gives us more than we could have even conceived to begin with. I was praying to lose some weight, God gave me F3, how small was my faith?

    A little history about myself. My father left when I was 2. I grew up poor, mostly in WV. I moved 16 times. I was raised in an abusive home by a bipolar mother with a revolving door of loser stepdad/boyfriends. Cocaine, marijuana, alcohol abuse were the norm. It sucked. I never felt secure and it was hard. I could write a book on the last 2 sentences. Then, I got invited to church in junior high. I accepted Jesus and found myself surrounded by a 2nd F group. Without the help of my grandparents and this group of people, I would most likely have been a statistic. Instead, I am the first person in my family with a doctorate degree (or even graduate degree). Fellowship changed it all. I didn’t know I needed those people but God did. I feel the same way about my F3 brothers. My life has been changed again with the motor of fellowship and accountability.

    When I first posted to F3, I was going through one of the saddest times of my life. My grandfather passed away on June 9, 2014. It wasn’t expected. He had a heart attack. My grandfather was flawed, simple, and good. Not a bad way to live. He was the only father figure that I had and the only man I felt ever loved me. Losing him was tough and I was depressed for a while. Death is one of those things that makes you reevaluate yourself. I wanted to be better. Even armed with the knowledge of a degree in exercise physiology and a doctorate in physical therapy I found it hard to get into shape. As I looked in the mirror at a 260# size 44 waist-ed man who works in healthcare, I knew I had to change. I didn’t want my family crying over my casket like we were that day. I knelt down by my grandfather, held his hand, prayed, and promised him I would change. I would lose 40#. (Now, I had not yet read Free to Lead, and didn’t even know about POGO 40, so I find this ironic).

    When I got back home, the next week I got invited to F3 by Swampy and on 7/23/2014 I showed up in all my glory for a Pothole led leg day. It was too hard for me. I pulled an ab doing a burpee, I was back of the pack wheezing just trying to keep up. Had it been any other class at a gym or crossfit place I probably wouldn’t have came back. But F3 does something different. They pick up the 6, they encourage, they inspire, they don’t leave a man behind. I couldn’t even run 100 yards my first time out, but I had resolve to #getbetter to #bebetter. 6 months later I ran a 1/2 marathon. I’ve done a 12K trail run, mud run, P200, GRL730, I’ve lost 57lbs. A guy that couldn’t run a 100 yards did all that in less than a year. Why, because men saw fit to invest in the lives of other men. #service Next up are a GRC/GRL double down and the BRR. I look forward to the fellowship. These CSAUPs/adventures have been some of the best times of my life.

    Today I am in the best shape of my life. I am definitely a better father, husband, and son. It is funny, I used to think, with my judgemental POGO 40 brain, fathers in excellent shape must not be paying attention to their families and are focused too much on themselves. It became my excuse much of the time. I don’t go to the gym because I love my family. I convinced myself that my inactivity was noble. How messed up is that? I used to think, why would I go run a mile, I would be too tired to play with my kids. Now, I can double down, get home when they are waking up and still run circles around them all day. I am calmer, happier, stronger, and faster.

    What we do is important. It is more than a workout. I am honored to share life with you gentlemen. I want to say thank you! Let’s keep getting these FNGs out here, keep picking up the 6, and do what we do. I love you guys!

    Forgetting the past and looking forward to what lies ahead, I press on to reach the end of the race and receive the heavenly prize for which God, through Christ Jesus, is calling us. Phillipians 3:14

    #ThankYouForTheseAwesomeBodies

     

     

  • Slip N Slide in the Gloom

    Pre-Thang
    9 well adjusted chaps got their 6 out of the fartsack to get better in the gloomy, dewy grass of the BirdCage. Unfortunately, our beloved flag fartsacked. Hopefully it will choose to get better Friday.

    The Thang
    We moseyed down the track to the rear corner of the park for a warm up COP

    COP (all in cadence)
    SSH x 25
    Hillbillies x 20 (didn’t know if we were doing them right, as Hawg wasn’t present to critique form.)
    Merkins x 10
    Imperial walker x 20
    Lunges x 15

    Mosey to the Fly
    The Slip n Slide
    With the pax lined up in plank position, and the weight bag at the end of the line, the two men on the outside edges line up to sprint up the levee and back. If the bag gets passed down the line, before the runners get back, the runners do 5 burpees. Go until everyone runs. If the men have to do burpees, everyone gets a 5 count recovery before the next runners go. (The name is derived from the lack of braking ability for some of the men on the way down the levee at full speed, one of those men being YHC, who slid far enough to end up in a ‘water’ filled ditch.)

    Mosey to the riverside
    The Mississippi Salute
    LBCs x 20
    Merkin x 10
    LSS x 15
    Repeat

    Modified Putin – With the pax in a line facing the river, and the weight bag at the end of the line, everyone assumes Putin position, and we pass the bag down the line and back, keeping feet in the air. Recover with a 5 count. Repeat x 5

    Mosey to J.J. Audubon
    Step ups (right foot lead) x 20
    Dips x 15
    Step ups (left foot lead) x 20

    Mosey to the light poles
    Football workout of which I don’t remember the name x 2 – Men start in  a standing line, upon beginning, start chopping your feet (kind of like running in place, with your feet staying low to the ground.) When Q calls “drop,” the men drop chest to ground, get back up, and continue chopping. Repeat until Q shouts “go,” then you sprint to the first light, and recover jog/walk to second light.
    From here, move into plank position, when Q starts, everyone chops their feet agian. When Q shouts “left,” drop to the ground, roll to the left, roll back, and get back to chopping in plank position. If Q shouts “right,” do the same, but roll to the right. When Q shouts “go,”  sprint to the next light, and recover to the second light.

    Mosey to the nice grass adjacent the ‘flag’ and do 3 Minutes of Mary.
    LBC x 20
    Penguins x 15
    Flutter Kicks x 20
    Freddie Mercury x 15

    Mosey to the Flag

    COT
    Requests for prayer for Channel Mullet’s Father, Amnesty’s father, as well as Dr. Collins, a friend of many of the PAX in Metairie, followed by a prayer offered by YHC.

    Moleskine: 

    Lots of camaraderie today amongst men who haven’t worked out together in a long time, it was really a delightful thing to see Iron sharpening Iron.

    Lots of conversation during the mosey, which means it’s time to pick up our pace.

    TClaps to Zombie for posting twice in a row upon Kottering post newborn.

    Announcements

    Friday @ 5:30, Splash Q’s wolfpack Mountain
    Saturday @ 6:30, Side Effect will Co-Q with Amnesty at City Park
    Monday @ 5:30, Hawg Q’s Rock City at Pontiff Park

  • Shut Up You Old Bag

    6 men got off their 6 and headed to the #RockCity Gloom this morning.  YHC was pleased to see two new faces to the #RockCity crowd this morning.  Tool came out, which may have earned him the badge for posting at all four NOLA AOs.  Zombie made a triumphant Kotter post newborn.  After congratulating him we headed off to the rock pile.

    The Thang

    • Mosey to the rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Plank Jacks IC x 30; Good Mornings IC x 15; Arm Circles IC x 30 (Forward x 15 and Reverse x 15)
    • Select your rock. Then Mosey out to the flag football field.
    • Rock COP: Squats IC x 12; Shoulder Press IC x 12; Dead-lifts IC x 12; Curls IC x 12
    • Mosey to the outhouse.
    • People’s Toe: People’s Chair x 45 secs followed by Toe Raises IC x 40.  Repeato for 3 sets (Standard, Outward, and Inward Toe Raises)
    • Mosey to the hill
    • Sprint up and over the hill con roca x 6
    • Cusak Run for 250 yards: PAX run single file with rock overhead (Lloyd Dobler style).  Man in the back runs to the front Marble Rye style or rock on shoulder.
    • 6 MOM: LBC IC x 50; Flutter Kicks IC x 40; Russian Twists IC x 20
    • Mosey to the flag.
    • Fence Chunkers x 20 or so.
    • Cusak run to Rock Pile – 200 yards
    • Horses to the stable.

    Moleskin

    We are gaining momentum out at #RockCity. 14 Pax may be a two-week record.  If you haven’t tried it yet, you need to come on out.

    Shout Out

    We prayed for friends and family afflicted by cancer.  Prayers for Amnesty’s friend that lost his Father.  YHC shared Romans 8:31 – “What then shall we say to these things? If God is for us, who can be against us?”  YHC was in my twenties when I realized that God is more than some ancient cosmic force, that He is a loving creator that cares for us specifically and that we can have a personal relationship with Him.  Have faith that God cares for us and that His plan for us was created out of love.  He is for us.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • You don’t have to put on the red light

    Pre-Thang –

    A post Bar A Thon workout.  My butt was the only dummy to show up post – 6 beers 6 miles!

    A nice crew of 6 for a not so gloomy but very balmy workout.  Humidity sucks!

    The Thang – Maverick had the Q first.

    He started us off by running us a way we have never run.  We ran back out the AO towards Orleans Ave.  There was actually a small hill on the bridge to add a nice little bonus to the run.  We stopped at the 600 year OAK tree.  Is that for real?? 600 year old tree.  It is the McDonogh Oak.  It is actually 26 feet in circumference.    An arborist said it is probably on 350 on his visit to the tree, but 600 sounds better.

    Anyway this tree was the site of a little warmup courtesy of Maverick.

    25 SSH, plank for 1 min-Maverick said we have to plank bc he never gets to plank in a normal workout, Imperial Walker squats x 20 , plank 1 min, Lunge walk 100 ft then plank 1 min.

    Then we mosey to back across a bridge to the island–which should be called SMELLY Crawfish guts island.  We did one set of Dips x 20 then we had to get out of there.  maverick good call on the modification.  City Park sure seems to have a ton of stinky places.

    We ran to the front of the Museum.  At the front of the Museum we had to run up the stairs and do 10 burpees.  Then at the bottom 1 inclined merkin , then to the fountain 1 dip.  Mav we need a name for this thing.  It is almost an 11 but sucks more than 11’s.  We love you, but we hate you for this invention.   Each rep you reduce one burpee and increase one merkin and dip.  Maverick’s name was taken in vain several times.

    Then came the hammer of hammers.  After the mosey over to the outdoor gym.

    Maverick did the ROXANNE.  One merkin every Roxanne and one plank jack every time sting sang put on the red light.  For a grand total of 25 Roxannes and a 3 min plank with some jacks in there.  We love you, but we hate you Maverick!

    YHC took over at this point.  We mosey’d a bit and then we did 25 LbCs, 25 Peter Parkers, 25 penguins.

    Outdoor gym with partners- 10 pull ups, 10 row ups, and 10 dips on the bars.  Then a second time through with 8 of the same exercises.

    Then after that exercise we did a short mosey and did 25 LBC twists, and 25 Parker Peters.

    Then we Mosey’d over to the Art Museum for a backwards bear crawl up the stairs and a regular bear crawl down the stairs.   2 at a time – the Pax had to plank and wait.

    Then the final mosey back to the FLAG.  In the run to the FLAG Hawgcycle tried to sneak up on me, but thanks to a tip off from Side Effects I was able to find the last gear to keep my boy in 2nd.   (Even after 6 beers barathon the night before!)

    It is always a pleasure men!  And even better is that with Maverick we are in good hands from now on!

     

     

  • 6 beers 6 bars 6 miles Tchoupitoulas Barathon

     

    Beer 1Meet at Le Bon Temps Roulez for a pre-game beer.  I lost my M before the start of the race and couldn’t find her until the 2nd beer stop at TJ’s because she is too darn fast.  I got to chat with a few of the guys before the start of the race.  At 605 the horn and the first beer is pounded.  It was a rather enjoyable Fat Tire.

    Beer 2:  Ran this leg with World Peas and Ecks.  This is a short leg to Reginellis on the corner of Magazine and State.  I was thinking life is easy for this leg.  I passed a few running bananas and tennis outfit people and few tomatoes dressed up like a Japanese cartoon.  I shared my first beer moment with Ecks Roots World Peas Amnesty and Tool.  The race is crazy there is no route and the cars were freaking out wondering how long they would be stuck.  At some point they just decided to drive and if a “dumb” runner got in their way- well…tough luck for the runner.  Drank my second Fat Tire at Regis.

    Beer 3:  The 2nd longest leg from Regis to TJ Quills on Maple.  A good  1.75  mile run.  Roots and I started with the group but we left them to meet up later.  My wife had ditched me and I was trying to catch up.  Roots and YHC kept a nice 8.09 pace to the bar. We chose to run down ST Charles Ave.    At Quills we met the gang but we didn’t stay long and we were off to Patois on Webster.  The beer served was terrible.   Lost the F3 boys until after the race at this point.

    Beer 4: This is the longest leg at 2 miles.  I thought I might have to give up due to the beer but I was able to push through the pain thanks to Roots talking to me through the pain.  Arrived at Patois and had a beer with some nice Costa Ricans.  Watched some runners in suits act like idiots.  Drank a cold Miller lite here – which was fine at this point.  The lighter the better after 3.

    Beer 5:  We left Patois for the short run to Dos Jefes.  Dos Jefes had WARM beer.  Were they trying to make us barf?  Anyway we stayed only a second here.  Too many knuckleheads smoking cigars and I couldn’t hang so we pushed it to the last bar stop – Grits.

    Beer 6.  Grits was great and at this point you know you are only 2 blocks away from the finish line and you can make that even with 6 beers in your belly.  We drank our beer.  Hung out a bit then pushed to the finish.  Got to finish a race with M who is always too fast for me – so that was cool.  I also got to the finish line with Roots and Ecks so that was pretty cool too.  F2 baby!

    Next year I hope to get more of the guys out for this event.  It is one of my favorite races in NOLA.  If you are a tourist this is the absolute best way to see the Uptown neighborhood.  Maybe next year we can send an invite to the F3 pax and get some out of towners for this one.

    At the finish line I collected my coozie, my tshirt, my poster and then had another beer.  Not even a buzz – how is that possible!?  I finished that beer with Ecks, Roots, Amnesty, and Tool.  Whatever happened to World Peas?

    Anyway at 830pm they brought out the Watermelon for the traditional sacrifice. And that was the official end of the 2015 (34th) Tchoupitoulas Barathon.   Good times!

     

  • Little Caesar’s VQ

    This post by RY on behalf of Little Caesar

    Pre-thang
    First workout in 2 weeks (been battling a lingering cold) and also my first Q so i’m pumped and ready to work.
    Warm-Up
    Mosey to the Green Wave Lawn: SSH x 20, Frog Hops x20
    The Thang
    Mosey over to wolfpup hill?: alternating burpees and squats.10 burpees at the bottom followed by 1 squat at the top, followed by 9 burpees at the bottom and 2 squats at the top, so on and so forth. The Humidity has come on strong since my last visit. Roots did a 15 second countdown for recovery.
    Mosey to Wolfpack Mountain: Lunges to the first lip. Indian run to the summit. RY did a 20 second countdown for recovery. While up top: Close Grip Merkins x 15, Wide Grip Merkins x15, LBC’s x 25, Mountain Climbers x 20. Slow decent to the bottom with plank at the bike rack. Head back to the flag.
    Name-O-Rama: We had 8 brave men this morning. No FNG’s :(.
    Shout Out: Cavalier mentioned a family going through a tough time; one child was lost, one has epilepsy and another was just recently diagnosed with a brain tumor. Keep this family in your prayers and appreciate the little things.

  • Squatapusharama, India.

    Pre-Thang

    9 men rolled themselves out of the fartsack for a completely bass ackwards, muggy beatdown. Great to see Chard again, it’s been a long time, brother.

    The Thang

    Mosey across magazine st, find a spot of grass, and circle up for 6 Minutes of Mary, all in cadence.
    LBC x 25
    Wife pleasers x 15 ( This is where amnesty joins in, apparently we weren’t hard to spot)
    REAL Freddie Mercuries x 15
    Back Scratchers x 20

    Mosey to J.J. Audubon
    Dips x 15
    Step-ups (Right leg lead) x 20
    Incline Push Ups x 10
    Step-ups (Left Leg lead) x 20

    Mosey to the levee, partner up.
    Run up the levee with your partner
    Wheel barrow your partner back down the levee
    Run back up, and trade places
    Repeat x 5, plank up when you’re finished

    Mosey to the fly, circle up for Squatapusharama
    Standard squat x 15
    Wide arm pushup x 10
    Sumo squat x 15
    Merkin x 10
    Low slow squat x 15
    Diamond pushup x 8
    Alternating lunges x 15
    Pike pushup x 10

    Mosey back to the soccer post
    3 Minutes of Mary
    Flutter Kick x 25
    LBC x 20
    Hip raise (right side high) x 10
    Hip raise (left side high) x 10

    Mosey to pull up bars, set up in 5 stations
    Burpees
    Squats
    Get – ups (start in laying down position, get up without using your hands)
    Mountain climbers
    Pull-ups

    Do as many reps of the exercise you are stationed at in the time that it takes the men doing burpees to complete 10. Rotate until everyone has done every station.

    Return to the flag, COT

    Announcements:
    Wolfpack mountain AO at 5:30am Friday, Little Caesar is still in the docket to Q
    CSAUP Tchoupitoulas Beer Run (Reg Closed) 6pm at Le Bon Temps Rouler
    City Park AO at 6:30 saturday, Co-Q between Maverick and RY
    Rock City AO at Pontiff Park in Metairie 5:30am on Monday, Hawgcycle the Q

    Tclaps to Chardonnay for Helping out Hawg with the furniture move

    TClaps to Ikea for making his second post

  • Crazy 8s

    The excitement was palpable in the gloom as 8 committed men posted this morning at #RockCity.  Alas, despite the $50 pledge, Chard did not make it.  Rumor has it that he was sitting on the throne writing a check to the Human Fund.

    The Thang

    • Mosey to the end of the track for our Warm-Up
    • Warm-up COP: SSH IC x 25; Parker Peters IC  x 25; Lunges IC x 25; Peter Parker Push-ups (P3) IC x 15;
    • Mosey to the pile and select your rock. Then Mosey out to the flag football field.
    • Rock COP: Squats IC x 12; Toe Raises IC x 50; Shoulder Press IC x 12; Curls IC x 12; Dead Lift IC x 12; Row IC x 12
    • Mosey to the street light on the other side of the track.
    • Boss Keane’s Rock Pile. 4 passes which equals 32 reps for each man.  It was also 32 reps for Yankee.  Finish it off with 10 burpees
    • Mosey to the hill
    • Jacob’s Ladder to Hell: run up and over the hill con roca, on the far side of the hill do one burpee, increasing the reps each time until 7 burpees.  On the near side of the hill lay on your back and do 10 rock presses each time with max reps on the last set.
    • Mosey to the to the water fountain, dropping of your rock along the way.
    • COP: Low Slow Squats IC x 10; Good Mornings IC x 5.
    • Horses to the stable. T-claps to Blue Dog and Reluctant Yankee for being the fastest.

    Moleskin

    Really exciting to have an 8 man Pax this morning.  Hope some of you guys will continue to come out to the Monday morning workouts and spread the news.  Blue Dog remarked about how nice it is to finish in the daylight.  I would have to agree with him.  YHC is looking for some help to move furniture on Tuesday.  Chard, feel free to come help.  The Human Fund takes volunteer donations as well as monetary.

    Shout Out

    We praised God for our health and the opportunity to exercise.  We do not take it for granted.  We prayed for those with ill family members and an upcoming job interview.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • Another visit with your friend – Jack Webb

    Pre-thang – Pulled up to the AO thankful that we have moved our workouts up 30 min as the humidity and heat were already a factor.  I was pleased to see World Peas waiting and ready to get to work.   Tclaps to Amnesty for bringing FNG – Burgundy – good morning San Diego!  and Cotton for bringing his 1st FNG – Ian aka Scuba Steve – the spear fisherman.  I was worried at first that Cotton was going to no=show his EH’d FNG – but Cotton was true and pulled into the AO hot!

    We ran across the Great Lawn for our first COP.  Lucky no duck diarrhea.

    SSH x 25, Plank Jacks x 25, CDD x 25, LBC x 25, Monkey Humpers in honor of Splash’s Friday workout x 20 – some mumblechatter about loving the monkey humper

    Mosey to the row of benches/long concrete bench by Sculpture Garden.

    Step ups x 25, Right leg squats x 15, Left leg squats x 15, Dips x 20

    Mosey to the grassy knoll behind the Art Museum for Jack Webb to 10.  I loved hearing the mumblechatter for this one – its starts out like this isn’t so bad and then by 35 the grunts and groans are special.

    Mosey to the Outdoor gym.  Stop short for 6MOM

    LBC twist x 25, Dying Cockroach x 25, Peter Parkers x 26, Parker Peters x 24, Flutter Kick x 27, Hello Dolly x 25, Jane Fonda left and then right hip x 25

    Walk 10 yards to outdoor gym.  Partner up.

    Group 1 runs around the Art Museum and back approx 3/4 mi.

    Group 2 uses the outdoor gym and completes the cycle of  5 burpees 5 pull ups 10 Merks 15 Plank Jacks 20 LBCS 25 Squats then repeat until your partner shows up.

    After one rotation we modified the running loop to a shorter loop due to time.  The guys ran out along the edge of the track to cheer on the Girls on the Run 5K that supports young girls and gets them involved with running early.  After the first round we had to plank and wait and we added a 4 min plank o rama for bonus.  We included the normal plank, reverse plank, Yankee aggressor and southern gentleman and then closed with the mission impossible.

    After we finished that rotation we moseyed back to the flag.  I am still bitter that I lost the final sprin to Hawg!  Tclaps to Hawg for pushing me harder.  At the flag we finished with a plank and wait.

    Great workout today although the heat is going to be something we have to be aware of- and pre-hydrate all summer!

    Tclaps to Maverick for stepping up and leading the Shout Out.

    Tclaps to Amnesty for bringing the Lakeview FNGs out in force the last few weeks.

    Tclaps to Scuba Steve for killin’ it and working hard for his first post

    Tclaps to Jazzy who is busy on Wed but has not missed a Mon, Fri or Sat workout since he joined us in the Gloom!

    Schedule:

    Monday at Pontiff with Hawgcycle – some talk of some Uptown and Lakeview dudes joining  at 530AM

    Wednesday Audubon at Magazine St. 530AM with Rev

    Friday with Roots (maybe Lil Caesar) 530AM at Wolfpack Mtn/St Charles entrance to Audubon

    605pm CSAUP – Tchoupitoulas Bar A Ton @ Starting at Le Bon Temps Roulez

    Saturday at City Park by Peristyle 630AM with Hawg (due to the CSAUP the night before)

    **Hawg I will take the next Monday

     

     

     

     

     

     

  • Partner 11’s

    Pre-Thang

    The sun is definitely coming up earlier in the Crescent City, which made for steamy, sweaty mess in the gloom.  Luckily the mosquitos weren’t so bad.  Tool was convinced someone was smoking a little grass walking up to the flag, but YHC was pretty sure it was the fresh smell of fertilizer.  Yankee mentioned something about some green onions…

    Warm-Up

    Mosey over to Green Wave Lawn:

    • COP IC: SSH x 30, Low Country Crab x 20, Pickle Pounder x 20, Monkey Humps x 20

    Some mumble chatter around these IC exercises.  Roots claimed the LCC was weird until the count got up to 20.  Monkey Humps got some attention as well until thighs were burning.

    The Thang

    Mosey over to Wolfpack Mountain for Indian Run to the Summit.  Bad Moon did a countdown from 20 for recovery.  Proceed to 6 minutes of planks in this order: hollow hold, elbow plank, side plank (each side), and backwards plank.  Hold plank for 1 min; rest 15 seconds.  T-Claps to Jazzy for making it through all the planks while giving the PAX a good laugh for excessive heavy breathing patterns.

    From Wolfpack Mountain Summit descend first ramp and partner up for Squerkin 11’s.  First partner gets in Merikan position while second partner holds legs up at waist.  YHC and Hawgcycle performed a beautiful demonstration for the PAX.  In unison partner 1 completes Merikan while partner 2 squats.  Run up ramp, flapjack positions, and repeat until 11’s are complete.  YHC is calling himself out for nearly mooping halfway through the 11’s.  That would have been a tragic site to see.

    Slow descent down Wolfpack Mountain to plank up at the bike racks.  Head back to flag.

    Name-O-Rama: Total of 12 this fine morning.  FNG, Ikea, is the youngest to come out for an F3 NOLA workout at age 18.

    Shout Out: Tool has a buddy who just underwent hip surgery and was a tri-athlete down in Texas.  Thoughts are with him.  YHC recently started a project up in Vancouver, WA right outside of Portland, OR.  Lately, YHC’s been overwhelmed with positive vibes: being on a good project, good relationship with wife, festival season in NOLA has been spectacular, etc.  YHC conveyed thoughts of gratitude leading into weekend.